Fitness and Nutrition
in a Nutshell
February 2009
February is Heart Health
Month. Take a load off of your heart by maintaining a healthy weight. Studies
show that losing even 5-10% of your body weight, if you carry extra, can significantly
improve your overall health—lowering blood pressure, decreasing insulin
resistance, increasing blood glucose control for people with diabetes and
easing joint discomfort. You can make it happen (5% of 175 lbs is only 9 lbs).
Remember, small steps lead to lasting results. Having realistic goals and specific
action steps to reach your goals will bring you success. Keep recording in your fitness and nutrition
journals to avoid a bad attack of “cabin fever” and to keep you honest and
motivated. Surround yourself with those that will be supportive in helping you
to become the best person you can be-INSIDE and OUT!
Nutrition Tip
Everyday Excess
It’s easy to consume extra
calories from everyday foods (even if they are healthy foods). Either our
portions are too big or we indulge in items that seem to cross our paths
inadvertently. By cutting out 200 calories/day for one year, you could lose 20
pounds! Here are some simple ways to get rid of the everyday excess:
·
Leave a few
bites on your plate
·
Eat 1 less
cookie or piece of chocolate
·
Always order the
small size portion when given a choice
·
Break away from
thinking dinner has to be a bigger meal
·
Say “no” to
extras offered when ordering out
·
Read labels—know
what a serving is
·
Bypass the
meeting snacks provided at work
·
Before eating
anything, ask yourself if you are really hungry
·
Slow down,
you’ll fill up with less food
·
Allow dessert
once a week
·
Drink skim milk
in place of 2% or whole milk
·
Listen to your
body—don’t be lured into eating more at social events just because others do
Fitness Tip
AVOID the FAT TRAPS!
Whether you are entering
2009 with a little or a lot of excess body fat, there are common mistakes that
you will want to avoid in your attempt to shed body fat.
*Severely Restrict Calorie Intake-Decreasing your caloric
intake to less than 50% of what your body requires is a starvation diet. Your body will simply hang on to the fat
weight to survive. “DIE-T” is a dirty
word!
*Spot Reduction is Possible- No exercise can omit fat from a
specific area of the body. The pattern at which you lose body fat is
genetically predetermined so take a look at your parents. A thousand crunches will not result in a flat abdomen!
*Losing Too Much Weight Too Soon- 1 to 2lbs per week is safe
weight loss in combination with an effort to change inappropriate lifestyle
habits. “Quick fixes do not work!”
*Mistake Water Loss From Sweating for
Fat Loss- Perspiration is the
body’s way of cooling itself and regulating its temperature. A decrease in water weight does not mean a
decrease in actual fat weight. If only it
were that easy!
*Ignore Your Need to Maintain Your Lean Body Mass- Do not focus solely on aerobic activity to decrease
body fat. If you do, you will decrease muscle mass and it could be replaced
with fat when the weight is gained back. Avoid messing with your metabolism and
incorporate weight training in combination with cardio activity. “The more muscle you have the more calories
you will burn!”
Highlights
We want to help you reach your goals…
Group Nutrition and Fitness Class
Do you have a church, tennis,
knitting, professional or service oriented group that could benefit from a
combo health class? Nutrition Works and Time Out Fitness will come to your
location (within
Cost: $10 per person (minimum 10 people)
Lifestyle Assessment
Whether you are just
embarking on a new health program or you’ve been working at it for years, this
service can benefit you. This fitness and nutrition assessment will help you evaluate where you are and motivate you to
take the necessary steps to get to your next level of health. You’ll get a
private session with Mary for fitness testing: body composition, circumference
measurements, tests for upper, lower body and core strength and endurance,
heart rate, blood pressure and flexibility. From the results of the fitness
assessment, you will receive a user friendly exercise routine, and are entitled
to a complimentary 8 week fitness checkup. You will also get a private session
with Sandra for nutrition evaluation. Your daily dietary habits and 24 hour
food record will be reviewed and dietary recommendations will be suggested to
suit your goals.
Cost: $60
What are people
saying?
“In just eight weeks, I lost 3% body fat, decreased
8.8 pounds of fat weight, and gained 6.3 pounds of lean muscle weight. Mary did
a lot for me, but most importantly she taught me how to take care of myself. I
am still exercising and trying to eat right. I still have a ways to go, but
thanks to Mary Glover at Time Out Fitness, I know that I can do it. Thanks
Mary!”
-J.H.
I Added Foods to My Diet
"...your program changed my life by making it
(1) longer and (2) better. Not only did your program teach me what to avoid but
also- and even more importantly- what new foods to add to my diet. You taught
me how to survive the toughest holiday party environments and to find good
nutrition among many temptations. As your tutorials progressed, my cholesterol
decreased along with my blood pressure."
-D.V.
Ask the Experts
Here is your opportunity to
ask us your burning questions. Chances are you are not the only one who wants
to know, so we may tailor future newsletter tips based on your interests.
For
exercise questions contact mglover@timeoutfitness.net
For
nutrition questions contact sandra@smartnutritionworks.com
Fitness and Nutrition—2 essential aspects to health
that you CAN control. For more information please contact Mary or Sandra at the
phone numbers below.
|
Sandra Meyerowitz, MPH, RD, LD 502-339-9202 |
Mary
Glover, M. Ed., M.S. 502-558-8693 |
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