Tips for adhering to your exercise program:

1. Determine your fitness goals and write them down.

• Follow the S.M.A.R.T. principle of goal setting by making your goal specific, measurable, attainable, realistic, and time-oriented.

2. Make a plan to reach your goal

• Remember the 5 P's: Prior planning prevents poor performance.

3. Schedule your workouts at times when you are least likely to skip them. For example, if you are not a morning person then don't plan on exercising at 5:00 a.m.

4. Measure your progress and keep your records in an exercise journal.

5. BELIEVE IN YOURSELF! KEEP POSITIVE THOUGHTS AS YOU EXERCISE.

6. Remember that every little bit counts...walking to the post office, using the stairs instead of the elevator, and walking rather than driving to dinner are all ways to burn calories.

7. Remember that CHANGE creates CHANGE. In order to improve your physique or improve your current fitness level you must look at what you are currently doing and find a way to make a change.

There are many ways to lose weight and improve your health. It's important to be realistic. Do not fall into the trap of a "fast fix diet". It's important to choose a lifestyle strategy that you can maintain for life. If you start a diet and are already thinking about what you will eat when you go off the diet then the diet will fail. Below is a simple equation for weight loss. If you are interested in losing weight then you must burn more calories than you consume.

 

The Energy Balance Equation

Energy Storage (Fat storage) = Energy Intake (food) – Energy Expenditure (physical activity)

If Energy Intake (what you eat and drink) = Energy Expenditure (what you burn throughout the day): Then Energy Storage (Bodyweight) will remain constant.

If Energy Intake > Energy Expenditure then: Energy Storage (Bodyweight or Body Fat) will increase.

If Energy Intake is < Energy Expenditure then: Energy Storage (Bodyweight or Body Fat) will decrease.

It's a simple formula: if your goal is to lose weight then you must burn more than you consume.

Energy Expenditure (what you burn) is dependent on:

Energy Storage = Energy Intake – (BMR + PA + DIT)

EE = BMR + PA + DIT

(~60- 70%) Basal Metabolic Rate +(~20- 30%) Physical Activity +(~10%) Diet- Induced Thermogenesis

Basal Metabolic Rate (BMR)

The energy used to keep an individual alive and awake under resting conditions.

Energy expenditure resulting from the metabolism of all cells in the body under resting conditions.

Factors affecting BMR:

• Age

• Sex

• Body Mass/Lean Body Mass

• Environment – Adaptive Thermogenesis

• Various Drugs/Hormones

• Menstruation

• Pregnancy

• Stress

• Inflammation/Illness

• Diet

Physical Activity

Movement that results in energy expenditure above basal conditions.

Factors affecting energy expenditure during activity

• Intensity of activity

• Duration of activity

• Amount of active muscle mass used

• Efficiency of movement

• Physical environment (e.g. heat, cold, wind, water, terrain)

• Equipment used

• Type of diet preceding activity

Diet-Induced Thermogenesis

The energy expended as a result of digesting and absorbing food.

Also known as the Thermic Effect of Food (TEF).

Depends on the type of food eaten

DIT of Various Foods:

Carbohydrate ~ 10% of total caloric content

Fat ~ 6% of total caloric content

Protein ~ 20-25% of total caloric content

BEGINNERS STRENGTH TRAINING VOCABULARY

1. Repetitions (Reps) - The number of times a movement of an exercise is completed.

2. Set(s) - A group of repetitions that are performed consecutively.

3. Rest - The amount of time between a set.

4. Fatigue - To the point which you cannot perform another rep with proper form.

5. Muscular Endurance - An enhanced ability of the targeted muscles to perform at a sub-maximal level for many repetitions or for an extended duration. A common example is what the muscles do during an aerobic workout such as walking.

6. Hypertrophy - increase in muscle size.

7. Muscular Strength - Amount of force that can be produced by a muscle or group of muscles (generally proportional to muscle size).

8. Flexibility - The ability of a joint to move through an optimum range of motion (ROM).

If you want more guidance then on-line training is for you!

Estimating Resting Metabolic Rate and Total Energy Expenditure

The resting metabolic rate (RMR) is the energy expended each day by the body to maintain life and normal body functions like respiration and circulation. In other words, if one sat or laid down all day, and did not move a muscle, the RMR is the energy expended by the body to keep it alive. The RMR varies according to age, sex, lean muscle mass verses fat mass, and weight. It falls about 1-2% per decade of life, with the lowest levels measured in the elderly. Heavy people have higher RMR rates than those with low body weight. Also, as you begin to lose body mass your RMR actually decreases. Proper caloric adjustments should be made accordingly. 

Federal Guidelines for the treatment of overweight adults were released in 1998, by the National Heart, Lung, and Blood Institute (NHLBI).

• The initial goal of a weight-loss regimen should be to reduce body weight by about 10%. With success, further weight loss can be attempted, if needed.

• Weight loss should be about 1-2 pounds per week for a period of 6 months, with additional plans based on the amount of weight loss. Seek to create a deficit of 500-1,000 Calories per day through a combination of decreased caloric intake and increased physical activity.

• Reducing dietary fat intake is a practical way to reduce Calories. But reducing dietary fat alone without reducing Calories is not sufficient for weight loss.

The NHLBI recommends this diet for weight loss:

• Eat 500-1,000 Calories a day below usual intake.

• Keep total dietary fat intake below 30% of Calories and carbohydrates at 55% or more of total Calories.

• Emphasize a heart-healthy diet by keeping saturated fats under 10% of total Calories, cholesterol under 300 mg/day, and sodium less than 2,400 mg/day.

• Choose foods high in dietary fiber (20-30 grams/ day).

 Two formulas used to estimate RMR for women greater than 30% body fat:

1. National Institutes of Health, Phoenix, Arizona, Lab

Resting metabolic rate (Calories/day) = 638 +15.9 (FFM kg)

2. University of Vermont

Resting metabolic rate (Calories/day) = 418 + 20.3 (FFM kg)

 Reference:

Nieman, D.C. Exercise Testing and Prescription 5^th Edition. Appalachian State University. McGraw-Hill Higher Education. 2003. 

Tataranmi PA, Ravussin E. Variability in metabolic rate: biological sites of regulation. Int J Obesity 19 (suppl 4): S102-106, 1995.

 Arciero PJ, Goran MI Poehlman ET. Resting metabolic rate is lower in women than men. J Appl Physiol 75:2514 – 2520, 1993.

Can You Think Yourself Fit?

Wouldn't it be great if we could attain the body of our dreams just by thinking about it? What if I told you that your mind actually plays the most important role in your success in getting fit? Sounds crazy, but it's true...

Our subconscious mind has one all-important job, and it succeeds every time. What is this job? To prove that your beliefs are true. Note the wording here: To prove that YOUR BELIEFS are true. Not to point out what is actually true. Nope, though what a difference that would make.

Your beliefs are the truth for your life. It is that simple. Whether or not these beliefs are in fact true doesn't matter. If you believe something to be true, then your subconscious mind will perceive the universe around you in such a way that makes this belief true.

Here's an example, if you believe that in general people like you then when you meet a new person your subconscious will point out reasons why this person does indeed like you. You will interpret their smile and handshake in a different way than someone who has the belief that no one likes them.

So how does this relate to your fitness level?

If you have the belief that getting in shape is hard, that eating healthy is boring, or that weight loss is elusive then you will find getting in shape to be very difficult. If you think of yourself as a fat person, or an out-of-shape person, or just an average person then your subconscious mind will do everything in its power to keep you that way.

Wow - isn't that amazing? Take a minute to let that sink in.

The great thing about our subconscious mind is that we can train it to work for us instead of against us. All we have to do is change our belief.

I'm sure you have heard the term "Believe and Achieve" - many schools have this painted on their walls and it is even printed on T-shirts. Well, the concept is absolutely true and when applied can bring success to your door faster than you thought possible.

It won't help if you simply think that it 'isn't impossible' or that 'it could happen someday.' These aren't true beliefs.

In order to have your desired result you need to truly believe with every fiber of your being that you will achieve this goal. If you are overweight then close your eyes and picture yourself fit. If you have fifty pounds to lose then think of yourself as fifty pounds lighter.

You will always be what you believe yourself to be.

I have to admit something...I believe that everyone who comes to me can and will get into the best shape of their lives. This belief is so strong that most often my clients also begin to believe in themselves, and amazing results are achieved.

What proof? Call me 310-977-5542 or email me today (Erin@firecrackersfitness.com) to get started on a personalized fitness plan that will change your shape and improve your quality of life. I believe in you - now it's your turn.

Take the first step by contacting me today – Because whether you believe you can or you can't... you'll always be right.

Be Informed!

Make it a habit to read nutrition labels while grocery shopping. Look at the calories per serving, fat per serving, carbohydrates per serving and protein per serving. Many foods seem similar to one another, but a quick comparison of nutritional content will show otherwise.

Fruity Yogurt Pops

 

Almost everyone I know loves a nice bowl of ice cream every now and then - and for some now more often than then. This recipe is great to have as a healthier option to traditional fat-laden frozen treats. You will still find your sweet tooth satisfied without the guilt setting in later. Try it with your favorite flavor of yogurt. Yields: 10 servings.

Ingredients

• 2 cups (16 ounces) reduced-fat strawberry yogurt

• 1 can (8 ounces) unsweetened crushed pineapple

• 1 Tablespoon honey

• 2 to 3 drops red food coloring, optional

Instructions

1. In a food processor or blender, combine the yogurt, pineapple, honey and food coloring if desired; cover and process until smooth.  Pour 1/4 cupfuls into 10 plastic molds or 3-oz. paper cups; top with holders or insert wooden sticks. 

2. Freeze until firm, about 8 hours or overnight.

Nutritional Analysis: One yogurt ice pop equals: 61 calories, trace fat, 13g carbohydrate, 2g protein.

The Benefits of a Resistance Training Program

Most people have only one thing on their mind when they join a gym or approach a personal trainer…fat-loss. With more than half of the adult population registering as overweight it is no wonder that fat loss is such a hot topic.

It's simple, really. We used to think that cardiovascular training was the quickest and most effective way to shed unwanted pounds. Aerobics, jogging, swimming and biking were the activities to turn to when we wanted to slim down.

Boy, were we misled.

The idea was that when you perform low level aerobic exercise your body relied on calories from fat. Sounds good, right? Well, there were a couple of major limitations with this method…

First of all you only burn fat calories while the aerobics are performed. If you do twenty minutes, then you only burn for twenty minutes; if you do two hours, then you only burn for two hours.

Secondly, if you are overzealous with aerobics your body actually eats away at lean tissue, leaving you with lowered calorie requirements. Ever wonder why you eat the same amount but still put on pounds? A loss in lean tissue will do that to you every time.

So where does this leave you?

Lucky for us, we live in a time of great scientific discovery with tools and statistics that give us the cutting edge in our quest for a slimmer, sexier body. And science has given us the solution for optimal F.A.T. B.U.R.N.

The Solution: Resistance Training

You have probably heard about the many benefits of resistance training. Here are just a few:

1. Increase in muscle strength

2. Injury prevention

3. Improved bone density

But what about F.A.T. B.U.R.N.? Here are the two reasons that resistance training is the most effective way to B.U.R.N. F.A.T.

1. Oxygen Debt

Now I know debt isn't usually a word that we enjoy…but in this case I'm sure you will agree that it's a great thing. Resistance training puts your body into oxygen debt which means you will B.U.R.N. F.A.T. as you recover from your workout. And this effect can last quite awhile - studies have shown an increase in calorie burning for up to three days following a resistance training workout.

2. Lean Tissue Burns More

The other way that F.A.T. B.U.R.N. is accomplished with resistance training is through an increase in your resting metabolism. You see, lean tissue (muscle) requires many more calories each day than fatty tissue. In fact, one pound of muscle burns 30-50 calories each day at rest - compared to a measly 9 calories per pound of fat.

When you perform resistance training exercises your body composition will change to contain more lean tissue, thus resulting in extra calories burned while you sleep. What could be better than that?

Resistance training is truly worth your time - talk about an exercise that keeps on giving.

Wouldn't you love to reap the rewards of a solid resistance training program by waking up slimmer every morning? I love nothing more than to see my clients achieve awesome results - clients just like you, who decided to change their shape forever by giving me a call.

Do something nice for yourself - contact me today - together we will turn you into a F.A.T.B.U.R.N.I.N.G. machine.

 

Notes on this article: This article refers only to the difference between moderate aerobic exercise such as walking at a leisurely pace or anything below submaximum heart rate levels. It doesn't take into consideration exercising at a submax heart rate, for example, 80% of your maximum heart rate.

There is a direct relationship between oxygen uptake and energy use. The greater the oxygen uptake the more energy is used (i.e. calories burned).

Restaurant Rating

Not all restaurants are created equal! Buffet style restaurants, for example, encourage overeating and typically do not offer healthy choices. When you are planning to eat out make sure that you choose a restaurant that supports your healthy lifestyle.

Raspberry Chicken Salad

 

This chicken salad really packs a punch. The dressing is a bit tangy, and the tender chicken slices have a fruity flavor. All in all this meal is a winner for lunch or dinner. Best of all it is ready in a snap. Yields: 4 servings

Ingredients

• 1 cup 100%raspberry spreadable fruit

• 1/3 cup raspberry vinegar

• 4 boneless skinless chicken breasts (4 ounces each)

• 8 cups torn mixed salad greens

• 1 small red onion thinly sliced

• 24 fresh raspberries

Instructions

1. In a small bowl, combine spreadable fruit and vinegar; set aside 3/4 cup for dressing.

2. Broil chicken 4 in. from heat for 5-7 minutes on each side or until juices run clear, basting occasionally with remaining raspberry mixture. Cool for 10 minutes.

3. Meanwhile, arrange greens and onion on salad plates. Slice chicken; place over greens. Drizzle with reserve dressing. Garnish with raspberries.

Nutritional Analysis: One serving (2 cups greens with 1 chicken breast half and 3 tablespoons dressing) equals 320 calories, 3g fat, 48g carbohydrate, and 25g protein.

 

The Most Overlooked Fat-Loss Tip May 1, 2007

Often times I'm approached by a frustrated person who can't seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can't I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.

Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.

How often do you eat each day?

The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to 1ose weight we should eat as little as possible, this is simply not true.

The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.

Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.

Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a “grazing” fashion your body will respond by dropping unwanted pounds.

This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don't do it.  Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:

1. I don't have the time

Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don't have the time - it is that you just aren't making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don't change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.

2. I tried it and it didn't work

I simply don't believe it. There is no way that you really tried it and it didn't work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren't four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.

3. I forget to eat

When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.

Your Fool-Proof Plan:

• Eat small nutritious meals every 3 hours throughout the day, eat your first within 30 minutes of waking.

• Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber.

• Your goal is to eat more often, not more calories each day.

• Keep a food log - write down what you eat when you eat it and take time to review your progress.

• What should you eat? Whole grains, fresh fruits, lean protein and veggies.

I encourage you to use this powerful weight 1oss strategy in your own quest for a fit and healthy lifestyle. Better yet, contact me and together we will create a specialized plan for your success. Call or email me today - I look forward to working with you.

 

Fitness Expert to the Rescue

Did you know that as a Personal Trainer I have been educated and trained specifically in assisting my clients in meeting their fitness and weight 1oss goals? When you are sick you go to the doctor - so when you have a fitness and weight 1oss goal you need to visit me - your Personal Trainer. It's the easiest way to get maximum results in minimum time.

Crab Nachos

 

If you love seafood, then this recipe is a must-have. This modified nacho recipe is a healthier alternative to the traditionally greasy morsels. You'll find yourself pleasantly surprised at the delicious taste. Serve them up as a tasty appetizer, a light snack or even an exciting lunch. Yields: 6 servings

• 30 baked tortilla chips

• 1 package (8 ounces) imitation crab meat, chopped

• 1/4 cup reduced- fat sour cream

• 1/4 cup reduced- fat mayonnaise

• 2 tablespoons finely chopped onion

• 1/4 teaspoon dill weed

• 1 cup (4 ounces) shredded reduced-fat cheddar cheese

• 1/4 cup sliced ripe olives

• 1/4 teaspoon paprika

1. Arrange tortilla chips in a single layer on an ungreased baking sheet.

2. In a bowl, combine crab, sour cream, mayonnaise, onion and dill; spoon about 1 tablespoon onto each chip. Sprinkle with cheese, olives and paprika.

3. Bake at 350 for 6-8 minutes or until cheese is melted.

Nutritional Analysis: One serving (5 nachos) equals 190 calories, 9g fat, 16g carbohydrate, 13g protein.