It seems that the years slip past so quickly, and yet a new year is upon us once again. Each year we begin with a wish for good health, and we strive towards bigger and better things for ourselves. If you want to take a look at your total wellness and health, now is a good time to do it.
What is wellness? What is “good health”? Are we healthy if we are skinny? Are we fit if we can keep up with the kids? What defines the cycle of wellness?
Wellness is a state of being that enables you to reach your fullest potential. It includes your intellectual, social, emotional, physical and spiritual health. It is important to find a balance between each of these factors so you may achieve your fullest potential, and thus find your optimal state of wellness.
The cycle of wellness involves three major factors. Activity/Exercise, Wellness and Fitness. Wellness, as described above, is the key to this important cycle, but it cannot be achieved with out the other two factors as well.
Fitness is the ability of the systems of your body to work together efficiently. To be efficient means being able to do activities with the least amount of effort.
Activity/Exercise is movement of the body involving the muscles. Physical activity and exercise are crucial to your health and wellness.
What can be done to increase your physical health?
· Exercise – At least 30 minutes EVERY DAY to maintain your current level of fitness. Increase your level of time and intensity to 45-60 minutes over a month to improve your fitness.
· Diet – You will not improve your overall health by simply exercising. Exercise does not fuel your body. You cannot live off exercise. You must provide healthy food choices in order to improve your health. This cannot be stressed enough. It is vital to eat small portions of healthy, unprocessed selections of protein, carbohydrates and unsaturated fats on a daily basis.
Should you make changes to get healthier?
If you even think you need to make changes in your diet or exercise, you are most likely right. It’s statistically proven that our society is seeing a higher rate of obesity related illness and problems than any other time in our history. If you are worried, you should make steps toward change. If you have children who need your help, you really need to take this message seriously.
The good news is that you have a lot of options for help and you truly can make changes that will help you right away.
If you are already on the road to good health, or are known as a “health nut” keep up the good work. You should be proud of your wellness, strength and confidence you’ve built. You may be inspiring others without even knowing it and chances are there is someone who could use your help.
Start small. If you are feeling overwhelmed by the need to make changes in your lifestyle, just relax. Panic will not help you. Take a deep breath and get started.
Goals. The first thing you need to do is make a list (yes, write it down!) of your goals and post them where you can see it. I tell my clients to use realistic things, such as fitting into a favorite pair of jeans, or being able to run and breathe at the same time. Making a goal to loose 30 pounds in 30 days is unrealistic, and will only lead to set backs and disappointment.
Commitment. This is the single most important factor to your good health. If you are committed, you cannot fail. You simply must find the way to the goal you have made and not quit until it has been reached. Commitment is the most compelling part of fitness that I have seen. I can tell with my clients which ones are committed, and they often see results very quickly due to their marked desire to succeed.
Change one thing at a time. If you are still drinking soda or soft drinks, by all means, start there. Get rid of the cola. I don’t care if it says “zero” on it or “diet”, or whatever. It’s unhealthy in any form and I strongly encourage you to quit. If you cannot quit, at least cut down and strive to quit all together by the end of a month. You can replace your soda with water, and sparkling water. You will feel a drastic improvement once you are off the soda. Give it a try. Soda is the next cigarette.
My overall theory for healthy eating is “The closer you are to nature, the closer you are to health.” This is a great summary to remind you to eat fresh fruits and vegetables, whole grains including whole wheat breads, whole wheat pasta, and brown rice, as well as unprocessed, lean fish and meats. You also need a small amount of unsaturated fats each day. This can be found in fresh foods such as avocados and almonds to name a few.
Try eating a protein for breakfast every day, within one hour of waking up. If you have been eating bagels or cereal for breakfast, try switching to eggs or a low fat soy sausage on a slice of whole wheat toast. You may enjoy an egg in a whole wheat tortilla wrap, if you have to eat on the go. These can be made in advance and warmed in the morning. You can add vegetables to this as well.
Moderation is vital. If you enjoy your aunt’s apple pie, don’t deny yourself if is only every so often. Take a small helping, and enjoy it. Just make sure you aren’t eating apple pie every day. If chocolate is your vice (like it is mine!) treat yourself to a high quality piece of chocolate every so often. Don’t eat overly processed junk or candy. Leave it at the store and you won’t have to be tempted by it at home.
Avoid stress. If you have a stressful job, or cannot avoid stress all together, you should plan into your day an activity to relax you. You can walk on the beach, or play with the kids, just be sure to unwind and not let stress build up. If you are exercising daily, this in itself will be an excellent stress reliever.
As a general rule, you should strive for healthy food choices, adequate amounts of exercise while avoiding stress. If you can reach these goals, you will be on your way to your optimal wellness. Keep this up and enjoy the health benefits of the cycle of wellness.
You can do it!
Josh Romaine is a husband and father of three. He is a nationally certified personal fitness trainer as well as a public school teacher. He and his wife Rebecca own and operate the outdoor fitness program known as St. Augustine Adventure Boot Camp for Women. Contact Josh at: 904-687-9488 or www.StAugustineBootCamp.com
Wednesday, February 6, 2008
Monday, November 12, 2007
Healthy Holiday Habits
As the holidays approach, personal schedules become busier and more crowded with parties and events. Temptations arise and soon exercise becomes an after-thought. It’s no surprise, then, that the average woman gains between 4- 8 pounds during the holiday season. Don’t let that be you! Avoid the holiday pitfalls, which may trap your fitness goals, by following these guidelines:
Maintain an exercise schedule but be flexible. If you already have a fitness routine, it is important to stick with it and remain focused. Many routines have 1- 2 days of rest and recovery. Allow yourself to move your rest days based on how busy your schedule is from day to day; or reduce the length of your workouts, but increase the amount of days you exercise. Even if you have to reduce your workout length, you’ll still gain more benefits from those 15-30 minutes. Not exercising at all will allow you to lose your drive, motivation, momentum and your results. The holidays won’t last forever and once your relatives leave, you can go back to longer, more frequent and intense workouts.
Avoid fasting, and control splurging. The worst thing you can do to your body is not eat. By fasting all day for one large meal, your body slows down its’ metabolic rate (the speed at which your body converts digested food into energy) and when exercising, your body slows its’ process of burning fat. The best thing you can do is eat five small meals each day. The key word in that preceding sentence is small. If that isn’t possible, and you attend cocktail parties or office socials where numerous hors d’ourves are served, limit yourself to just a taste of everything you want. Don’t return to simply graze or overindulge. Remember to arrive at these parties after having a light, low-calorie nutritious meal. That way you won’t be hungry and have the temptation to splurge.
Eggnog, spiked drinks and wine, oh my! Drinks are not calorie free. A glass of wine or a “light” beer has at least 100 calories. And that is a 4 ounce glass of wine. Measure 4 ounces in your wine glass. You may be surprised to find that your typical glass of wine is really 2-3 times that amount. Spiked eggnog and some mixed drinks can have almost 700. Not only is alcohol high in calories but it also increases the body’s appetite. If you choose to drink alcohol, do your best to set a limit and supplement your amount with a calorie free and sugar free beverage. Remember, your best choice is water. Water doesn’t have any calories; water increases your metabolism, flushes the toxins from your body and is far more inexpensive. A glass of sparkling water with a lime may be the perfect alternative to that high-caloric mixed drink.
Be realistic but have fun. The holiday season is a great time to focus on your health. It is possible to lose weight during the holidays, and there are fitness programs designed to “maintain and not gain.” If you are trying to avoid all temptations, you might be setting yourself up for failure. Remember, the holidays are about giving and sharing time with those you care about. Healthy socializing is just as important as a healthy diet and proper exercise. Moderation is the key. Enjoy a healthy holiday season.
Tips for a Healthy Holiday
Walk it off. After the meal invite your relatives to see the lights and take a walk as a family.
Try a new version of an old favorite. Decide to make a healthy version of a traditional dish.
Rest. Find time for yourself, if only a few minutes each day.
Stay hydrated. Drink your water!
Breathe deep and relax.
Limit sweets. Enjoy salads and veggies instead or fill up on healthy choices first.
Combine shopping with walking.
Get a good night’s sleep. Take a nap if you need to.
Feed someone who needs it more. Take time out for others as a way to give back to your community. Giving of yourself makes you healthier on the inside!
Set goals! A new year is a great time to focus on what you really want.
You can do it!
Visit us online at: www.StAugustineBootCamp.com or www.joshromaine.com
Maintain an exercise schedule but be flexible. If you already have a fitness routine, it is important to stick with it and remain focused. Many routines have 1- 2 days of rest and recovery. Allow yourself to move your rest days based on how busy your schedule is from day to day; or reduce the length of your workouts, but increase the amount of days you exercise. Even if you have to reduce your workout length, you’ll still gain more benefits from those 15-30 minutes. Not exercising at all will allow you to lose your drive, motivation, momentum and your results. The holidays won’t last forever and once your relatives leave, you can go back to longer, more frequent and intense workouts.
Avoid fasting, and control splurging. The worst thing you can do to your body is not eat. By fasting all day for one large meal, your body slows down its’ metabolic rate (the speed at which your body converts digested food into energy) and when exercising, your body slows its’ process of burning fat. The best thing you can do is eat five small meals each day. The key word in that preceding sentence is small. If that isn’t possible, and you attend cocktail parties or office socials where numerous hors d’ourves are served, limit yourself to just a taste of everything you want. Don’t return to simply graze or overindulge. Remember to arrive at these parties after having a light, low-calorie nutritious meal. That way you won’t be hungry and have the temptation to splurge.
Eggnog, spiked drinks and wine, oh my! Drinks are not calorie free. A glass of wine or a “light” beer has at least 100 calories. And that is a 4 ounce glass of wine. Measure 4 ounces in your wine glass. You may be surprised to find that your typical glass of wine is really 2-3 times that amount. Spiked eggnog and some mixed drinks can have almost 700. Not only is alcohol high in calories but it also increases the body’s appetite. If you choose to drink alcohol, do your best to set a limit and supplement your amount with a calorie free and sugar free beverage. Remember, your best choice is water. Water doesn’t have any calories; water increases your metabolism, flushes the toxins from your body and is far more inexpensive. A glass of sparkling water with a lime may be the perfect alternative to that high-caloric mixed drink.
Be realistic but have fun. The holiday season is a great time to focus on your health. It is possible to lose weight during the holidays, and there are fitness programs designed to “maintain and not gain.” If you are trying to avoid all temptations, you might be setting yourself up for failure. Remember, the holidays are about giving and sharing time with those you care about. Healthy socializing is just as important as a healthy diet and proper exercise. Moderation is the key. Enjoy a healthy holiday season.
Tips for a Healthy Holiday
Walk it off. After the meal invite your relatives to see the lights and take a walk as a family.
Try a new version of an old favorite. Decide to make a healthy version of a traditional dish.
Rest. Find time for yourself, if only a few minutes each day.
Stay hydrated. Drink your water!
Breathe deep and relax.
Limit sweets. Enjoy salads and veggies instead or fill up on healthy choices first.
Combine shopping with walking.
Get a good night’s sleep. Take a nap if you need to.
Feed someone who needs it more. Take time out for others as a way to give back to your community. Giving of yourself makes you healthier on the inside!
Set goals! A new year is a great time to focus on what you really want.
You can do it!
Visit us online at: www.StAugustineBootCamp.com or www.joshromaine.com
How much sugar?
These days with so many fad diets and weight loss programs in circulation, people tend to become overwhelmed with nutritional tips and guidelines. One thing that everyone can agree on is that sugar, specifically High Fructose Corn Syrup (HFCS - an artificial sweetener which is cheaper than sugar) is not healthy. Since our bodies convert all carbohydrates to sugar for fuel to burn (energy), how much sugar should we consume?
First of all, there is one sweetener that should be eliminated from everyone’s diet and that’s HFCS. It is a sweetener that has no nutritional purpose and only spikes a person’s blood sugar level. As for the others, they can be friendly; but they can also be detrimental if you’re not careful.
Simple sugars (better known as simple carbohydrates) include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates. Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans.
Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body's cells and the only source of energy for the brain and red blood cells. Except for fiber, which cannot be digested, both simple and complex carbohydrates are converted into glucose. The glucose is then either used directly to provide energy for the body, or stored in the liver for future use. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat.
It is recommended that about 60 percent of your total daily calories come from carbohydrates and according to the World Health Organization, no more than 10 percent of calories should come from added sweeteners. This advice is in line with the long-standing recommendations of the U.S. Department of Agriculture food pyramid, called for a maximum of 12 teaspoons of sugar (48 grams) in a 2,200-calorie diet, which translates to roughly 9 percent of daily calories.
With all this factual and scientific information, many people are left wondering what they can really do about sugar and how to find foods that are ok to eat. The best advice I can give people who are interested in bettering their eating habits is to take small steps towards changing habits.
The first step you should take is to examine what you are eating now and find out what the sugar content of your favorites foods is. If you are eating a lot of sugary snacks, try to find healthy replacements and foods that are naturally sweet like fresh vegetables and fruits. Dried fruits can be a very good choice, such as raisins and dried apples.
Replacements for some other common foods people eat, like salad dressings, jarred spaghetti sauces, and even breads are needed too. You may be shocked to find HFCS in many of these items in your pantry. If you are like me, you aren’t going to give up these foods cold turkey, and you shouldn’t have to give them up at all.
By taking the time to find replacements for these favorites, you can continue eating them knowing you are making better choices. If you have no idea where to begin, a good place to start is by shopping on the “green aisle” at your favorite grocery store. You will find the organic products have natural ingredients and that includes natural sugar. You should still watch your total sugar intake and keep the 10% rule in mind. However, getting rid of the HFCS and other unnatural sugars in your diet will go a long way towards a healthier you!
Another small step you can take to make sugar more friendly to your body is to choose products that are not sweetened and flavor them yourself. A great example of this is when choosing your oatmeal. The oatmeal in packets can contain a high amount of sugar. Some of these packets contain as much as 4 teaspoons of sugar. If you were to buy the plain oatmeal and sweeten it yourself you would most likely use much less. Additionally, you can choose to sweeten your oatmeal with fruit like berries or raisins. If that does not appeal to you, try honey. Finally, if you must use sugar to sweeten your cereal, I suggest using the most natural kind you can find.
Stay away from artificial sweeteners when ever possible. I was giving a seminar on proper nutrition and a gentleman raised his hand and asked “Should I put a few raisins in my coffee too?” Well, it’s a good idea to sweeten foods naturally when ever possible, but sometimes a bit of sugar is just the only thing that will work, as in baking. My first suggestion is to gradually decrease the amount of sugar you take in your coffee, thus ultimately eliminating sugar in your coffee altogether. You can do this in about 2-3 weeks depending on how much sugar you take. Try decreasing your sugar in coffee by about ¼ teaspoon each day and see how easy it is to change your sweet tooth!
As far as baking and other “sugar only” needs, Florida Naturals is a nice sugar and now comes in an organic variety. I have also seen pure cane sugar in the stores recently which looks good. As a rule, when eating it is best to find foods that are as close to their natural form. The less foods are processed, the better they are for your body. It is great to keep this in mind and shop for all your foods this way.
Remember, replacements are the key. This keeps you from “binging” on the bad choices or starving yourself from the things like your favorite unhealthy comfort foods. Today, make a commitment to find healthy replacements to the foods you can’t live with out. If you don’t know what is bad for you, the first key is to look at the ingredients. If you can’t pronounce half of it, the food is not going to be good for you. Keep it fresh, keep it natural, keep it healthy.
A few years ago my wife told me about the day she was driving home from the grocery store after she had found replacements for all the foods we used to eat that contained HFCS. She said bringing home the healthier foods and knowing the things she was giving our family to eat were all good choices made her feel wonderful. You can do this too. If you need help finding a specific replacement, email me at getfit@staugustinebootcamp.com.
You can do it!
visit: www.staugustinebootcamp.com or www.joshromaine.com
First of all, there is one sweetener that should be eliminated from everyone’s diet and that’s HFCS. It is a sweetener that has no nutritional purpose and only spikes a person’s blood sugar level. As for the others, they can be friendly; but they can also be detrimental if you’re not careful.
Simple sugars (better known as simple carbohydrates) include fructose (fruit sugar), sucrose (table sugar), and lactose (milk sugar), as well as several other sugars. Fruits are one of the richest natural sources of simple carbohydrates. Complex carbohydrates are also made up of sugars, but the sugar molecules are strung together to form longer, more complex chains. Complex carbohydrates include fiber and starches. Foods rich in complex carbohydrates include vegetables, whole grains, peas, and beans.
Carbohydrates are the main source of blood glucose, which is a major fuel for all of the body's cells and the only source of energy for the brain and red blood cells. Except for fiber, which cannot be digested, both simple and complex carbohydrates are converted into glucose. The glucose is then either used directly to provide energy for the body, or stored in the liver for future use. When a person consumes more calories than the body is using, a portion of the carbohydrates consumed may also be stored in the body as fat.
It is recommended that about 60 percent of your total daily calories come from carbohydrates and according to the World Health Organization, no more than 10 percent of calories should come from added sweeteners. This advice is in line with the long-standing recommendations of the U.S. Department of Agriculture food pyramid, called for a maximum of 12 teaspoons of sugar (48 grams) in a 2,200-calorie diet, which translates to roughly 9 percent of daily calories.
With all this factual and scientific information, many people are left wondering what they can really do about sugar and how to find foods that are ok to eat. The best advice I can give people who are interested in bettering their eating habits is to take small steps towards changing habits.
The first step you should take is to examine what you are eating now and find out what the sugar content of your favorites foods is. If you are eating a lot of sugary snacks, try to find healthy replacements and foods that are naturally sweet like fresh vegetables and fruits. Dried fruits can be a very good choice, such as raisins and dried apples.
Replacements for some other common foods people eat, like salad dressings, jarred spaghetti sauces, and even breads are needed too. You may be shocked to find HFCS in many of these items in your pantry. If you are like me, you aren’t going to give up these foods cold turkey, and you shouldn’t have to give them up at all.
By taking the time to find replacements for these favorites, you can continue eating them knowing you are making better choices. If you have no idea where to begin, a good place to start is by shopping on the “green aisle” at your favorite grocery store. You will find the organic products have natural ingredients and that includes natural sugar. You should still watch your total sugar intake and keep the 10% rule in mind. However, getting rid of the HFCS and other unnatural sugars in your diet will go a long way towards a healthier you!
Another small step you can take to make sugar more friendly to your body is to choose products that are not sweetened and flavor them yourself. A great example of this is when choosing your oatmeal. The oatmeal in packets can contain a high amount of sugar. Some of these packets contain as much as 4 teaspoons of sugar. If you were to buy the plain oatmeal and sweeten it yourself you would most likely use much less. Additionally, you can choose to sweeten your oatmeal with fruit like berries or raisins. If that does not appeal to you, try honey. Finally, if you must use sugar to sweeten your cereal, I suggest using the most natural kind you can find.
Stay away from artificial sweeteners when ever possible. I was giving a seminar on proper nutrition and a gentleman raised his hand and asked “Should I put a few raisins in my coffee too?” Well, it’s a good idea to sweeten foods naturally when ever possible, but sometimes a bit of sugar is just the only thing that will work, as in baking. My first suggestion is to gradually decrease the amount of sugar you take in your coffee, thus ultimately eliminating sugar in your coffee altogether. You can do this in about 2-3 weeks depending on how much sugar you take. Try decreasing your sugar in coffee by about ¼ teaspoon each day and see how easy it is to change your sweet tooth!
As far as baking and other “sugar only” needs, Florida Naturals is a nice sugar and now comes in an organic variety. I have also seen pure cane sugar in the stores recently which looks good. As a rule, when eating it is best to find foods that are as close to their natural form. The less foods are processed, the better they are for your body. It is great to keep this in mind and shop for all your foods this way.
Remember, replacements are the key. This keeps you from “binging” on the bad choices or starving yourself from the things like your favorite unhealthy comfort foods. Today, make a commitment to find healthy replacements to the foods you can’t live with out. If you don’t know what is bad for you, the first key is to look at the ingredients. If you can’t pronounce half of it, the food is not going to be good for you. Keep it fresh, keep it natural, keep it healthy.
A few years ago my wife told me about the day she was driving home from the grocery store after she had found replacements for all the foods we used to eat that contained HFCS. She said bringing home the healthier foods and knowing the things she was giving our family to eat were all good choices made her feel wonderful. You can do this too. If you need help finding a specific replacement, email me at getfit@staugustinebootcamp.com.
You can do it!
visit: www.staugustinebootcamp.com or www.joshromaine.com
The power of goal setting
You’ve made a resolution to “get into shape” and “shed some pounds” in 2007. That’s awesome, but what do those resolutions really mean to you and how are you going to measure or obtain those goals?
Think grand. Set a goal that you think only in your wildest dreams you could ever achieve (for example, finishing a marathon in 4 hours or less, swimming a mile in the open ocean, or even climbing Pike’s Peak). Having a long term goal serves as a motivator throughout the next year (or years) when you have a difficult stretch or you reach your shorter term goals.
Be specific. Just as with your grand goal, your shorter term goals should be measurable. In other words, deciding to lose weight isn’t a specific goal. Losing 6 pounds in 4 weeks is specific and measurable. Not only is it concrete, but a timetable has also been set. Better yet, decide what size you want to wear and make that your goal.
Make it personal. Your goals are just that, “yours.” Set milestones or goals that you want to attain for yourself. If it’s “fitting in your skinny jeans” then that’s personal. If you set goals for the right reasons, you are already on the path of success.
Post ‘em. Write down all of your goals from the grandest long terms to your weekly short terms. Once you see them in print you will more likely find time to work towards them. A great place to record your goals is in a journal. There are even online training diaries that organize your exercise routines and help calculate anything from calories to average heart rate.
Plan it out. Every great goal needs a great plan. Take the time to organize yourself and achieve it. For example, if your goal is to be able to “run and breathe at the same time” then figure out what type of routine you’ll need to work on and what time of day you’ll be doing it. Use your “goal journal” to write the plan down and then record your results as you progress.
Get motivated! For added insurance, find a way to motivate yourself. Need to be held accountable? Ask your spouse or co-worker to be your exercise buddy. Start a fitness program with the ability to help you reach your goals. Rewarding yourself can also be a motivator. A new dress when the size you desire is reached will certainly be a great reward!
Reaffirm your exercise goals every day. You should look at your written goals every day and schedule time each day to work towards them. If you do that, one day, you will climb Pike’s Peak.
visit: www.staugustinebootcamp.com or www.joshromaine.com
Think grand. Set a goal that you think only in your wildest dreams you could ever achieve (for example, finishing a marathon in 4 hours or less, swimming a mile in the open ocean, or even climbing Pike’s Peak). Having a long term goal serves as a motivator throughout the next year (or years) when you have a difficult stretch or you reach your shorter term goals.
Be specific. Just as with your grand goal, your shorter term goals should be measurable. In other words, deciding to lose weight isn’t a specific goal. Losing 6 pounds in 4 weeks is specific and measurable. Not only is it concrete, but a timetable has also been set. Better yet, decide what size you want to wear and make that your goal.
Make it personal. Your goals are just that, “yours.” Set milestones or goals that you want to attain for yourself. If it’s “fitting in your skinny jeans” then that’s personal. If you set goals for the right reasons, you are already on the path of success.
Post ‘em. Write down all of your goals from the grandest long terms to your weekly short terms. Once you see them in print you will more likely find time to work towards them. A great place to record your goals is in a journal. There are even online training diaries that organize your exercise routines and help calculate anything from calories to average heart rate.
Plan it out. Every great goal needs a great plan. Take the time to organize yourself and achieve it. For example, if your goal is to be able to “run and breathe at the same time” then figure out what type of routine you’ll need to work on and what time of day you’ll be doing it. Use your “goal journal” to write the plan down and then record your results as you progress.
Get motivated! For added insurance, find a way to motivate yourself. Need to be held accountable? Ask your spouse or co-worker to be your exercise buddy. Start a fitness program with the ability to help you reach your goals. Rewarding yourself can also be a motivator. A new dress when the size you desire is reached will certainly be a great reward!
Reaffirm your exercise goals every day. You should look at your written goals every day and schedule time each day to work towards them. If you do that, one day, you will climb Pike’s Peak.
visit: www.staugustinebootcamp.com or www.joshromaine.com
Revamping Your Workout
Statistics prove that your body’s strength plateaus every four weeks. To encourage your body to work harder and gain better strength and endurance you should revamp or change your workout routine every four weeks.
One of the simplest and most effective ways to improve strength, stamina and to be able to burn more fat is exercising through interval training. Regardless of your past exercise experience or ability anyone can benefit from changing their intensity level in any workout routine. For example if you are an avid walker and you maintain a moderate pace once a week you should increase your intensity for three minutes and lower the intensity for one minute. The duration of your walking routine should be between half and hour to an hour. By following this routine you are encouraging your body to burn more fat. You should be able to cover between 3-5 miles in 30-60 minutes at a brisk walking pace. A great example of an interval training walk would be 60% intensity level or effort for 1 minute and then 75% effort for three minutes, continuing this pattern for the time you walk.
If you are a runner you can follow a similar routine and increase your strength and speed as well. Exercising on a treadmill is an excellent way to practice interval training. A treadmill allows you to set the pace and monitor your time and distance. Some will even tell you how many calories you have burned. Another useful tool for intervals is a watch that offers interval timing. These are available at local retailers as well as specialty shops.
For those of you who enjoy an aerobics class, you can incorporate interval training into these workouts as well. Push yourself harder for three minutes and continue to exercise for an additional minute at a lower rate than normal.
As you can see, interval training is able to be used for most every form of cardio exercising. The benefits of interval training are that you will get stronger faster. You will increase your metabolism rate thereby burning more fat. You will also have the added benefit of lowering your resting heart rate thereby strengthening your heart, the most important muscle in your body.
If you have not changed your fitness routine recently, it’s time to give interval training a try. Mix up your workout and give your body a boost in strength. Your heart will thank you for the extra effort!
visit: www.staugustinebootcamp.com or www.joshromaine.com
One of the simplest and most effective ways to improve strength, stamina and to be able to burn more fat is exercising through interval training. Regardless of your past exercise experience or ability anyone can benefit from changing their intensity level in any workout routine. For example if you are an avid walker and you maintain a moderate pace once a week you should increase your intensity for three minutes and lower the intensity for one minute. The duration of your walking routine should be between half and hour to an hour. By following this routine you are encouraging your body to burn more fat. You should be able to cover between 3-5 miles in 30-60 minutes at a brisk walking pace. A great example of an interval training walk would be 60% intensity level or effort for 1 minute and then 75% effort for three minutes, continuing this pattern for the time you walk.
If you are a runner you can follow a similar routine and increase your strength and speed as well. Exercising on a treadmill is an excellent way to practice interval training. A treadmill allows you to set the pace and monitor your time and distance. Some will even tell you how many calories you have burned. Another useful tool for intervals is a watch that offers interval timing. These are available at local retailers as well as specialty shops.
For those of you who enjoy an aerobics class, you can incorporate interval training into these workouts as well. Push yourself harder for three minutes and continue to exercise for an additional minute at a lower rate than normal.
As you can see, interval training is able to be used for most every form of cardio exercising. The benefits of interval training are that you will get stronger faster. You will increase your metabolism rate thereby burning more fat. You will also have the added benefit of lowering your resting heart rate thereby strengthening your heart, the most important muscle in your body.
If you have not changed your fitness routine recently, it’s time to give interval training a try. Mix up your workout and give your body a boost in strength. Your heart will thank you for the extra effort!
visit: www.staugustinebootcamp.com or www.joshromaine.com
Run off 5 Pounds, article from Runner's World
Run Off 5 Pounds
Three no-diet plans for getting a bit thinner, a lot healthier, and fit enough to run a marathon
by Jane Unger Hahn, Runner's World senior editor
Numbers don't lie. That clock hanging above the finish line tells you exactly how your race went. Just like the numbers on your bathroom scale tell you precisely where you stand in the battle of the bulge.
And no matter what those contrived weight-loss infomercials say, losing weight itself is strictly a numbers game. "It's all about calorie deficits," says Jana Klauer, M.D., a weight-loss expert in private practice and research fellow at St. Luke's-Roosevelt Hospital in New York. That is, burn more calories than you consume, and you will lose weight. More specifically, for every 3,500 calories you burn over and above what you take in, you'll lose 1 pound. All the diet gimmicks in the world won't get you around these hard numerical truths.
This is very good news for runners, because running is one of the most efficient ways to burn calories. For every mile you log, you burn about 100 calories. (If you weigh more than 150 pounds, you'll burn a bit more per mile, and if you weigh less, you'll burn slightly less.) Which means it probably takes you less than 10 minutes to run off 100 calories—a rate that leaves most other forms of exercise in the dust.
So if you've been wanting to lose a pound or 2, or even 5, look no further than your running routine. By making some incremental changes—adjusting the mileage here, boosting the intensity there—you can literally run off those extra pounds without changing anything in your diet.
Repeat: No dieting. You just need to keep your calorie intake the same. Which won't be difficult, because research shows that the fitter you become, the healthier your diet naturally becomes. So, as you hold steady with the calories coming in, the following three plans will increase your calorie-burn, creating the deficit you need to melt off the pounds.
And speaking of getting fitter, that's a done deal. Any one of our three weight-loss plans will automatically boost your fitness level. Plan 3 will get you so fit, you might as well run a marathon.
Remember: The fitter you are, the more calories you burn all day long, which leads to bigger calorie deficits and even more weight loss. Call it compound interest, exercise-style. Without a single day of dieting, you'll be transformed into a lean, mean, calorie-burning machine.
The Science Behind the Numbers
To boost your weekly calorie-burn strictly through running, you need to increase your mileage or in-crease your intensity.
Increase mileage. This one is pretty obvious, but it's also the most effective. The more miles you run, the more calories you burn. Mathematically speaking, the relationship between miles run and calories burned remains the same whether you're adding 1 mile (100 calories) to your running plan or 20 (2,000 calories).
Of course, unless you're now logging 200-mile weeks, we wouldn't advise an immediate 20-mile increase. To stay healthy and injury-free, stick to about a 10-percent-per-week increase. This mileage increase may seem small at first, but the extra calorie-burn will accumulate faster than you think.
Increase intensity. Though we've already said that every mile you run is worth about 100 calories, not all miles are created equal in terms of calorie-burn. That's because the pace you run and the terrain you cover can actually boost the number of calories you burn per mile.
"Running uses more calories than walking, so likewise, if you're running at your maximum speed, you're using more calories than when you're jogging," says Dr. Klauer. "This is because sustained high-aerobic activity creates added effort throughout the body."
Just as a faster pace increases your workload, running on an incline boosts the number of calories you burn per mile. This won't come as a surprise to anyone who's rejoiced when finally reaching the top of a hill.
There's actually an equation to compute the exact number of calories burned at varying inclines. But since you need a Ph.D. in mathematics to make sense of it, Dr. Klauer provided an easier method. "Generally, you can count on a 10-percent increase in calories burned for each degree of incline," says Dr. Klauer. "So, running at a 5-percent incline will burn 50 percent more calories than running on a flat surface, and running on a 10-percent incline actually doubles your calorie-burn."
Hills are sounding a little bit better now, aren't they?
The Plans
Okay, ready to lose some weight? Any of the following schedules will boost your calorie-burn and allow you to run off the pounds. All three programs assume that you've been running 20 miles a week, and include manageable increases in mileage. But each plan maxes out at a different weekly mileage depending on how high you want to go. Your options: increase from 20 to 30 miles; 20 to 35 miles; or 20 to 40 miles.
You'll lose 5 pounds on any of our three plans: It'll just take you somewhat longer on Plan 1, since the weekly mileage increases stop after week 5. As for increases in intensity, all three plans include one simple speed workout and one hill workout that you'll do in place of two of your regular runs, which together will boost your weekly calorie-burn by about 300.
Plan 1: 5 pounds in 15 weeks
Mileage: This plan will increase your weekly mileage from 20 to 30 miles. It's ideal for those who want to drop a few pounds but don't have much more time or energy to devote to their running. Following the 10-percent mileage increase rule, begin by adding 2 miles to your weekly running schedule. Simply add 1 mile to two of your easy runs. As you continue to increase your mileage each week, one of your runs should become significantly longer than the others. Most people do this longer run on the weekend, when they have more time. Your mileage increases will stop after week 5.
Intensity: Along with your incremental mileage increases, you'll want to add some intensity to two of your other weekly runs. Remember, you're not adding extra running days. You're just boosting the intensity of two runs you've already been doing.
Workout-Booster A: Add 10 x 60-second pickups in the middle of one of your regular weekly runs. These pickups shouldn't be all-out sprints. Rather, do them at about 90 percent of your maximum effort.
Workout-Booster B: Add hills to one of your regular weekly runs. To burn about 100 extra calories with this workout, do one of your regular runs on a treadmill and adjust the incline. For example, you could replace a flat 4-miler with a 4-mile treadmill workout, in which the middle 2 miles are run at a 5-percent incline. Or run the middle 2.5 miles of that workout at a 4-percent incline. Just remember: For every 1-degree of incline, you get a 10-percent increase in calorie-burn.
And don't worry about pace. You'll definitely need to do the incline sections slower than the flat sections, but you'll still achieve the extra calorie-burn thanks to the increased workload.
If you don't have access to a treadmill, find some hills where you can either do a continuous hilly loop, or some long hill repeats. To get a rough estimate of a hill's incline, try this trick: Ride your bike to the top of the hill in question and face it downhill. At the top, coast freely for 5 seconds and check the speedometer. The speed you hit after 5 seconds of rolling will roughly match the incline in degrees. So, if your speedometer reads 5 mph after the 5-second roll, you're on a 5-percent incline.
Plan 2: 5 pounds in 12 weeks
With this plan, as with Plan 1, add a mile or 2 to two of your runs each week, plus sprinkle in some speed and hillwork.
Mileage: This plan will increase your weekly mileage from 20 to 35 miles. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 6.
Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout-Booster A and Workout-Booster B (as explained in Plan 1) every week.
Plan 3: 5 pounds in 11 weeks
As with the other two plans, add a mile or 2 to two of your workouts each week, and add some intensity to two other runs.
Mileage: This plan will double your weekly mileage from 20 to 40 miles, and all but register you for a marathon. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 7.
Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout-Booster A and Workout-Booster B (as explained in Plan 1) every week.
The Best
Shortcut #1: Boost Your Burn
Although running is a killer calorie burner, everything you do burns calories. With the following tweaks to just a few of your daily activities, you can burn an extra 800 calories. If you incorporate each of these changes just once a week, Plan 1 will take 10 weeks instead of 15; Plan 2 will take 9 weeks instead of 12; and Plan 3 will take 8 weeks instead of 11.
Shortcut #2: Nutritional Nudges
We know, we promised no dieting. But you can cut an extra 800 calories per week and shed 5 pounds even faster if you're open to making just a handful of simple food substitutions. Make each of these changes just once a week, and Plan 1 will take 10 weeks instead of 15; Plan 2 will take 9 weeks instead of 12; and Plan 3 will take 8 weeks instead of 11.
Three no-diet plans for getting a bit thinner, a lot healthier, and fit enough to run a marathon
by Jane Unger Hahn, Runner's World senior editor
Numbers don't lie. That clock hanging above the finish line tells you exactly how your race went. Just like the numbers on your bathroom scale tell you precisely where you stand in the battle of the bulge.
And no matter what those contrived weight-loss infomercials say, losing weight itself is strictly a numbers game. "It's all about calorie deficits," says Jana Klauer, M.D., a weight-loss expert in private practice and research fellow at St. Luke's-Roosevelt Hospital in New York. That is, burn more calories than you consume, and you will lose weight. More specifically, for every 3,500 calories you burn over and above what you take in, you'll lose 1 pound. All the diet gimmicks in the world won't get you around these hard numerical truths.
This is very good news for runners, because running is one of the most efficient ways to burn calories. For every mile you log, you burn about 100 calories. (If you weigh more than 150 pounds, you'll burn a bit more per mile, and if you weigh less, you'll burn slightly less.) Which means it probably takes you less than 10 minutes to run off 100 calories—a rate that leaves most other forms of exercise in the dust.
So if you've been wanting to lose a pound or 2, or even 5, look no further than your running routine. By making some incremental changes—adjusting the mileage here, boosting the intensity there—you can literally run off those extra pounds without changing anything in your diet.
Repeat: No dieting. You just need to keep your calorie intake the same. Which won't be difficult, because research shows that the fitter you become, the healthier your diet naturally becomes. So, as you hold steady with the calories coming in, the following three plans will increase your calorie-burn, creating the deficit you need to melt off the pounds.
And speaking of getting fitter, that's a done deal. Any one of our three weight-loss plans will automatically boost your fitness level. Plan 3 will get you so fit, you might as well run a marathon.
Remember: The fitter you are, the more calories you burn all day long, which leads to bigger calorie deficits and even more weight loss. Call it compound interest, exercise-style. Without a single day of dieting, you'll be transformed into a lean, mean, calorie-burning machine.
The Science Behind the Numbers
To boost your weekly calorie-burn strictly through running, you need to increase your mileage or in-crease your intensity.
Increase mileage. This one is pretty obvious, but it's also the most effective. The more miles you run, the more calories you burn. Mathematically speaking, the relationship between miles run and calories burned remains the same whether you're adding 1 mile (100 calories) to your running plan or 20 (2,000 calories).
Of course, unless you're now logging 200-mile weeks, we wouldn't advise an immediate 20-mile increase. To stay healthy and injury-free, stick to about a 10-percent-per-week increase. This mileage increase may seem small at first, but the extra calorie-burn will accumulate faster than you think.
Increase intensity. Though we've already said that every mile you run is worth about 100 calories, not all miles are created equal in terms of calorie-burn. That's because the pace you run and the terrain you cover can actually boost the number of calories you burn per mile.
"Running uses more calories than walking, so likewise, if you're running at your maximum speed, you're using more calories than when you're jogging," says Dr. Klauer. "This is because sustained high-aerobic activity creates added effort throughout the body."
Just as a faster pace increases your workload, running on an incline boosts the number of calories you burn per mile. This won't come as a surprise to anyone who's rejoiced when finally reaching the top of a hill.
There's actually an equation to compute the exact number of calories burned at varying inclines. But since you need a Ph.D. in mathematics to make sense of it, Dr. Klauer provided an easier method. "Generally, you can count on a 10-percent increase in calories burned for each degree of incline," says Dr. Klauer. "So, running at a 5-percent incline will burn 50 percent more calories than running on a flat surface, and running on a 10-percent incline actually doubles your calorie-burn."
Hills are sounding a little bit better now, aren't they?
The Plans
Okay, ready to lose some weight? Any of the following schedules will boost your calorie-burn and allow you to run off the pounds. All three programs assume that you've been running 20 miles a week, and include manageable increases in mileage. But each plan maxes out at a different weekly mileage depending on how high you want to go. Your options: increase from 20 to 30 miles; 20 to 35 miles; or 20 to 40 miles.
You'll lose 5 pounds on any of our three plans: It'll just take you somewhat longer on Plan 1, since the weekly mileage increases stop after week 5. As for increases in intensity, all three plans include one simple speed workout and one hill workout that you'll do in place of two of your regular runs, which together will boost your weekly calorie-burn by about 300.
Plan 1: 5 pounds in 15 weeks
Mileage: This plan will increase your weekly mileage from 20 to 30 miles. It's ideal for those who want to drop a few pounds but don't have much more time or energy to devote to their running. Following the 10-percent mileage increase rule, begin by adding 2 miles to your weekly running schedule. Simply add 1 mile to two of your easy runs. As you continue to increase your mileage each week, one of your runs should become significantly longer than the others. Most people do this longer run on the weekend, when they have more time. Your mileage increases will stop after week 5.
Intensity: Along with your incremental mileage increases, you'll want to add some intensity to two of your other weekly runs. Remember, you're not adding extra running days. You're just boosting the intensity of two runs you've already been doing.
Workout-Booster A: Add 10 x 60-second pickups in the middle of one of your regular weekly runs. These pickups shouldn't be all-out sprints. Rather, do them at about 90 percent of your maximum effort.
Workout-Booster B: Add hills to one of your regular weekly runs. To burn about 100 extra calories with this workout, do one of your regular runs on a treadmill and adjust the incline. For example, you could replace a flat 4-miler with a 4-mile treadmill workout, in which the middle 2 miles are run at a 5-percent incline. Or run the middle 2.5 miles of that workout at a 4-percent incline. Just remember: For every 1-degree of incline, you get a 10-percent increase in calorie-burn.
And don't worry about pace. You'll definitely need to do the incline sections slower than the flat sections, but you'll still achieve the extra calorie-burn thanks to the increased workload.
If you don't have access to a treadmill, find some hills where you can either do a continuous hilly loop, or some long hill repeats. To get a rough estimate of a hill's incline, try this trick: Ride your bike to the top of the hill in question and face it downhill. At the top, coast freely for 5 seconds and check the speedometer. The speed you hit after 5 seconds of rolling will roughly match the incline in degrees. So, if your speedometer reads 5 mph after the 5-second roll, you're on a 5-percent incline.
Plan 2: 5 pounds in 12 weeks
With this plan, as with Plan 1, add a mile or 2 to two of your runs each week, plus sprinkle in some speed and hillwork.
Mileage: This plan will increase your weekly mileage from 20 to 35 miles. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 6.
Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout-Booster A and Workout-Booster B (as explained in Plan 1) every week.
Plan 3: 5 pounds in 11 weeks
As with the other two plans, add a mile or 2 to two of your workouts each week, and add some intensity to two other runs.
Mileage: This plan will double your weekly mileage from 20 to 40 miles, and all but register you for a marathon. Begin your mileage increases as explained in Plan 1. The only difference is that you continue to increase your mileage through week 7.
Intensity: Along with your incremental mileage increases, increase the intensity of two of your other weekly runs by adding Workout-Booster A and Workout-Booster B (as explained in Plan 1) every week.
The Best
Shortcut #1: Boost Your Burn
Although running is a killer calorie burner, everything you do burns calories. With the following tweaks to just a few of your daily activities, you can burn an extra 800 calories. If you incorporate each of these changes just once a week, Plan 1 will take 10 weeks instead of 15; Plan 2 will take 9 weeks instead of 12; and Plan 3 will take 8 weeks instead of 11.
Shortcut #2: Nutritional Nudges
We know, we promised no dieting. But you can cut an extra 800 calories per week and shed 5 pounds even faster if you're open to making just a handful of simple food substitutions. Make each of these changes just once a week, and Plan 1 will take 10 weeks instead of 15; Plan 2 will take 9 weeks instead of 12; and Plan 3 will take 8 weeks instead of 11.
The perfect start to every day
There are four key elements that are in your control that decide how perfectly healthy you start your day. If you follow this formula, you’ll feel awesome before you even head out the door on your morning commute. The four elements are four simple words: breakfast, sunlight, breathing and water.
A study published in the American Journal of Epidemiology (Autumn 2003) reported that those who miss breakfast are 4 ½ times more likely to be obese than those who eat a morning meal.
In one study, moderately overweight women who regularly skipped breakfast were randomly divided into two groups. One group was asked to eat a low-fat breakfast every morning, while the other group was instructed to continue forgoing the morning meal. After 12 weeks, the breakfast eaters lost significantly more weight than the breakfast skippers.
Along with the fat-burning benefits of eating breakfast everyday are also improved mental alertness, increased energy, more optimism and a better attitude—in short, a better day all around!
A good breakfast, high in protein and fiber, moderate in carbohydrates and low in fat will rev up your fat-burning potential for the whole day. A great example is a protein shake— a combination of milk, low-fat yogurt, whey protein powder, fresh fruit and ice. Yogurt smoothies are also easy and popular as well. To make one serving, layer ½ cup fat-free or low-fat vanilla yogurt and ½ cup fresh or frozen fruit (blueberries, strawberries and bananas—are my favorite and I ran my fastest marathon after drinking one that my wife made) with a tablespoon or two of granola sprinkled on top.
Remember, according to many studies, when you skip breakfast, you not only keep the body’s fat burners in ‘off’ mode, you also turn on the fat-making process. You lose twice!
In addition to having breakfast, you should also get up at the same time each day, and upon arising, turn on the lights. Sleeping in or hitting the snooze on the alarm repeatedly causes an effect that is similar to a jet-lag-like sleep disturbance that leaves you worn out and less alert.
Think of bright sunshine as if it’s a plethora of healing and life-giving energy. Haven’t you felt energized upon pulling the shades clear up and feeling the warmth seep into the room around you?
It’s a fact that: a brightly lit room has about 500 lux of light (1 lux is the scientific equivalent of the light from a single candle) compared with 10,000 lux of light at sunrise, and 100,000 lux of light at noon on a sunny day. To our metabolism, spending a day indoors is virtually the same as spending the day in darkness. It stimulates the inherent physiological processes associated with sleeping and gaining weight.
Good posture encourages good breathing. Even if you don’t slump, chances are you rarely take a good cleansing, belly-distending breath. Think of the productiveness and energy you’re missing out on. Oxygen is the central fuel for metabolism and energy production. When you don’t take in enough oxygen with each breath, your metabolism automatically slows down, your cells are unable to effectively burn off excess body fat or resist turning new calories into stored fat.
Poor posture contributes to oxygen starvation, and something as simple as deep breathing can activate the fat-burning process.
Lastly, drink plenty of water (at least 50- 64 ounces every 24 hours). In fact, a recent medical study showed that sipping 17 oz of ice water can raise metabolism by 30% for 90 straight minutes. Lesson #1: Maximize calorie burning by drinking cold water.
Recent research at the University of Geneva indicates green tea may increase metabolism and fat burning by up to 35%.” Lesson #2: Iced green tea, more power to you.
Most sources recommend drinking four to six 8-12 ounce glasses of water daily. My wife and I carry a 32 oz stainless steel insulated water bottle wherever we go. When you think that you lose up to two cups of water a day by breathing alone, staying hydrated takes on even greater meaning. (And all that deep breathing you’re going to start doing? Drink up!)
Activating your metabolism regularly maximizes your energy levels and burns fat. It’s truly the key to fat loss that lasts. Along with daily exercise, the key to a nutritional diet is eating light meals, healthy snacks, and activating your metabolism every 30 minutes throughout the day.
You can do it!
visit: www.staugustinebootcamp.com or www.joshromaine.com
A study published in the American Journal of Epidemiology (Autumn 2003) reported that those who miss breakfast are 4 ½ times more likely to be obese than those who eat a morning meal.
In one study, moderately overweight women who regularly skipped breakfast were randomly divided into two groups. One group was asked to eat a low-fat breakfast every morning, while the other group was instructed to continue forgoing the morning meal. After 12 weeks, the breakfast eaters lost significantly more weight than the breakfast skippers.
Along with the fat-burning benefits of eating breakfast everyday are also improved mental alertness, increased energy, more optimism and a better attitude—in short, a better day all around!
A good breakfast, high in protein and fiber, moderate in carbohydrates and low in fat will rev up your fat-burning potential for the whole day. A great example is a protein shake— a combination of milk, low-fat yogurt, whey protein powder, fresh fruit and ice. Yogurt smoothies are also easy and popular as well. To make one serving, layer ½ cup fat-free or low-fat vanilla yogurt and ½ cup fresh or frozen fruit (blueberries, strawberries and bananas—are my favorite and I ran my fastest marathon after drinking one that my wife made) with a tablespoon or two of granola sprinkled on top.
Remember, according to many studies, when you skip breakfast, you not only keep the body’s fat burners in ‘off’ mode, you also turn on the fat-making process. You lose twice!
In addition to having breakfast, you should also get up at the same time each day, and upon arising, turn on the lights. Sleeping in or hitting the snooze on the alarm repeatedly causes an effect that is similar to a jet-lag-like sleep disturbance that leaves you worn out and less alert.
Think of bright sunshine as if it’s a plethora of healing and life-giving energy. Haven’t you felt energized upon pulling the shades clear up and feeling the warmth seep into the room around you?
It’s a fact that: a brightly lit room has about 500 lux of light (1 lux is the scientific equivalent of the light from a single candle) compared with 10,000 lux of light at sunrise, and 100,000 lux of light at noon on a sunny day. To our metabolism, spending a day indoors is virtually the same as spending the day in darkness. It stimulates the inherent physiological processes associated with sleeping and gaining weight.
Good posture encourages good breathing. Even if you don’t slump, chances are you rarely take a good cleansing, belly-distending breath. Think of the productiveness and energy you’re missing out on. Oxygen is the central fuel for metabolism and energy production. When you don’t take in enough oxygen with each breath, your metabolism automatically slows down, your cells are unable to effectively burn off excess body fat or resist turning new calories into stored fat.
Poor posture contributes to oxygen starvation, and something as simple as deep breathing can activate the fat-burning process.
Lastly, drink plenty of water (at least 50- 64 ounces every 24 hours). In fact, a recent medical study showed that sipping 17 oz of ice water can raise metabolism by 30% for 90 straight minutes. Lesson #1: Maximize calorie burning by drinking cold water.
Recent research at the University of Geneva indicates green tea may increase metabolism and fat burning by up to 35%.” Lesson #2: Iced green tea, more power to you.
Most sources recommend drinking four to six 8-12 ounce glasses of water daily. My wife and I carry a 32 oz stainless steel insulated water bottle wherever we go. When you think that you lose up to two cups of water a day by breathing alone, staying hydrated takes on even greater meaning. (And all that deep breathing you’re going to start doing? Drink up!)
Activating your metabolism regularly maximizes your energy levels and burns fat. It’s truly the key to fat loss that lasts. Along with daily exercise, the key to a nutritional diet is eating light meals, healthy snacks, and activating your metabolism every 30 minutes throughout the day.
You can do it!
visit: www.staugustinebootcamp.com or www.joshromaine.com
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