Finding The Right Fitness Program for YOU!

Are you interested in starting a fitness program but just don't know where to start?  Your not alone.  With all the infomercials, gym commercials, internet and magazine promotions for fitness programs things can get confusing.  On Wednesday May 28, 2014 from 3-4pm at the Koelbel Library Darrell will share with you the secrets behind finding the right fitness program for you.  Finding the right fitness program will allow you to enjoy all the fabulous benefits of working out on a consistence basis.  Benefits such as:

• Improved immune function
• Increases in strength
• Decreased body fat
• Decreased midsection
• Weight loss
• Increased energy
• Improve mood

This is a free presentation offered through the Arapahoe District Library.  Just click here to register.

Top 6 Tips for Dining Out

Eating out can be frustrating.  Restaurants tend to base the quality and pricing of foods based of quantity and profits.  As a business owner myself I understand making a profit, I have not complaints there.  But as healthy calorie minded consumer we need to be aware of what we are consuming.  In my experience the average entree at a restaurant averages about 700 calories, this doesn't include the extras such as a appetizers, side salads and beverages.  Add those items back into the calorie count and the meal can quickly top 1000 calories.   The average adult female should be consuming 1500-1800 calories and the average adult male should be consuming 2100-2400 calories.  It is easy to see that eating out at a restaurant can quickly sabotage any well meaning calorie conscious person. So how can you save yourself from consuming more calories than you want to?

Create a quick game plan

1. Plan ahead- Take a few moments to look up the menu on line and pre-determine what you are going to eat.  This will keep your eyes from being rushed to make a decision at the restaurant. Often times a rushed decision is a bad decision.  
2. Refuse the Bread or Chips- look I know it is nice of the restaurants to offer the bread or chips. To be truthful I enjoy them. But the reality is they provide no nutritional value and just add to the calorie total. In addition over the course of conversation you are likely to partake in mindless consumption, meaning you will just eat whatever is with in easy reach during a conversation.
3. Ask for the Doggie Bag when placing your order- If you really having a craving for an entree ask for the doggie bag when you place the order.  When your entree arrives immediately cut the portion in half and get it off the table.  Most of us start out with the best of intentions at the end of the meal to put the food in a doggie bag but what ends up happening over the course of the meal is you begin to converse and mindlessly consume.  When the conversation is done you realize you've eating the entire entree.  Set yourself up for success and bag it early!
4. Choose Lean Proteins- Don't give in to the moment.  Make the best possible choice.
5. Pass on the Fries, potatoes, rice and pasta- Choose green veggies as your sides.  Of course if your having pasta for the entree practice tip #3.
6. Drink Water- Drink a 16 oz. glass of water before the entree arrives.  This will you feel full faster.
7. Here is my bonus tip-  Keep your meal under 600 calories... this should include your appetizer, entree, drink and desert.  The appetizer and desert are optional... you don't have to have them.   

Next time you are headed out to a restaurant put these tips in place and enjoy your dining experience while staying on track with your fitness goals.

Have a tip you would like to share? Please share your tip below. 

Holiday Eating Pointers

Maintaining a healthy weight during the holidays has proved to be quite the challenge for many over the years.  Those who have been successful in either maintaining or losing weight during the holidays don’t do so by accident. There is often a plan or if we must say it, a conscious effort to not give up or give in.  This by no means implies you have to eliminate the savory treats of the holidays. It means that you need to practice moderation and consistency.

I like the treats of the holidays.  Truth be told I can eat my share of toffee and peppermint bark chocolate.  The key is to enjoy the treats in moderation.  But, I’m guessing you have already heard this before, right?  So, how do you put moderation into practice?  That starts with a plan.  Before starting any plan we need to determine faults.  Once the faults are determine a plan can be developed. 

Here are some examples.

Fault #1 – “I over eat at holiday parties”

Plan #1- Eat healthy through out the day.  Don’t fall into the trap of eating less before the party in order to save calories.  Saving calories can work against us at the party and push us to over indulge at the party.  By eating healthy though out the course of the day you will be satiated and not feel the urge to over indulge.  This will allow you to make better choices at the party while still enjoying the goodies in moderation.

Fault #2 –“I just don’t have enough time to get in my workout”

Plan #2 -Consistency is a key component in any fitness program.  Staying committed during the holidays has to be a priority.  By staying committed you will continue to make progress, keep your metabolism cranked up and all you to enjoy the holiday’s guilt free.  However, feel free to mix up the routine.  Try interval style workouts.  Interval workouts will reduce your workout duration and help you maximize fat loss.  Email me for a sample routine, DBJFitness@gmail.com in the subject line write “Sample Interval Workout”

Fault #3 – “The holidays are an emotional time for me”

Plan #3 – There are a variety of reasons why the holidays are such an emotional roller coaster for so many.  The loss of love ones, a break up, custody issues, and loneliness just to name a few.  I am not a counselor so I can’t prescribe anything specific but here is what I can say.  More than likely this emotional time is something you knew was coming; it is not something that just happened.  So take a moment and do your best to put yourself in the best position to be happy.  Take a moment and remember better times.  Take joy in helping someone else.  Do something that will put a smile on someone else’s face.

The key to success is to plan ahead and develop personal strategies that will help you overcome your personal challenges.  We all have them.  We all have our faults.  If you are struggling with a fault and would like some help feel free to comment below or email me personally @ DBJFitness@gmail.com .  Or share a fault and a success strategy that you have applied. 

Hurt or Injured, which one are you?

As an athlete this was a question I often heard during practice and on the playing field from coaches and fellow athletes.  Are you hurt or are you injured?  The difference was a simple explanation: if you where hurt you could still play, if you were injured you could not.

For a practical example it comes down to this: a sprained ankle or broken leg. Now we could argue the particulars. But that would for another article.  Today I pose the question as it relates to whether you should workout while you are hurt or injured?

When I train clients whom have suffered an injury I work under the following guidelines:

• Pain
• Posture
• Range of Motion
• Function

Pain- Using pain as a guideline I can select exercises that do not cause my client any additional pain.  There may be some discomfort, but the point is to work pain free.

Posture- During the injury phase the body will begin to compensate mechanically to accomplish day to day tasks. In the short term this is how the body adapts.  The trouble is as the body heals it doesn't naturally go back to proper mechanics.  It will continue to use the compensated pathway established.  The goal when training an injured area is to maintain the best posture permitted by the injured area.

Range of Motion- Goal is to maintain and improve on the range of motion of the injured and often times the surrounding area.  The body will compensate by restricting the range of motion of a joint when injured.  If left unattended the range of motion will stay restricted even after the injury has healed.  Focusing on maintain and increasing the range of motion as the injured area heals will lead to less pain and complications later.

Function- The idea here is to be able to return to pre-injury function.  That is to be able to do all the things to a similar degree following the injury.  In some cases we do have to establish a new normal, but we want to as close as possible to the pre-injury function.

In the end keep things simple.  Don't settle for being hurt or injured work to get better.  In the long run you will have a more productive and active life.  

One last point, if you are injured and are referred to see a physical therapist... Go!!! Do what is asked, take an active role in your recovery.  

Fat Loss 101 Believe That You Can

In the third part of the fat loss series I want to address the importance of believing in you.  When you watch infomercials and see before and after pictures there is a disclaimer at the bottom that states ‘results may vary’ or ‘results not typical’.  This is because one of the three items was missing; commitment to make better choices, a technology that works, or a belief that you can.  If you commit to making better choices and find a technology that works; then all that is missing is the belief that you can.

I find the vast majority of people when looking for the best fat loss plans or best fat loss programs truly don’t believe that they can change.  Believing and wanting to change are two different things.  It is easy to want.  Saying I want to lose body fat is easy.  Believing that you can is another.  Everyone wants something very few ever get what they want. 

It is not uncommon for someone to start a fat loss program with the best of intentions.  They believe they can use will power to get them through the program.  In reality will power only buys you a couple of days.  In fact will power usually doesn’t kick in until day three or four and quickly fads away between days eight and fourteen.  Most fat loss programs target this two week window.  The marketing is designed to feed upon the individuals emotional needs and achieve a fast result.  The programs are designed to provide fast results to strengthen the belief that you can do it.  Resolve gets tested.  Excuses begin to arise. Distractions become obstacles. It is at this point that distinguishes those who can and those who won’t succeed.  It is the person who has a strong enough belief in themselves that will go on to be successful.  The person that truly doesn’t believe they will succeed will not. Think of the first two weeks on a fat loss program as a jump start to developing a habit.  On average it takes 28 days to make a habit.  It is going to be your belief that you can and your commitment to make better choices that will allow you to press on after will power is no longer the driving force.

                     

There are hundreds of books and resources discussing the power of belief so I am not going to go into all the science and research.  What I am going to tell you is that if you have doubt in yourself and you do not believe you can be successful you are selling yourself short and I truly believe you will never be happy or satisfied with who you are.  Remember this quote “whether you think you can or can not, you are right”. 

 

When starting a fat loss program make sure it meets the criteria “A Technology that Works”. If the program meets the criteria then it is up to you to bring a commitment to make better choices and a belief that you can.  If all three are present you will succeed.

Holiday Survival Tips

"Preventing the Extra Pounds"

The holidays are intended to be a joyous time spent with loved ones and a time to reflect on the good and bad time over the past year.  It is also a chance to look forward to the future.  Interesting enough it is also the time a year when people actually anticipate gaining a few extra pounds.  Because people concede to the weight gain it is common to start the New Year off with the goal of losing weight.   Seems a bit absurd, don’t you think?  Why gain the weight in the first place?

I suppose everyone may have a reason for gaining the weight, but in the end it comes down to one thing:  you gave yourself permission to gain weight!

It is your choice:

1. Eat in moderation- I love the holiday food selection and I have a bit of a sweet tooth, but moderation is the key.  Feel free to indulge, but don’t overindulge.  This includes alcohol!
2. Have an eating plan- Playing off the first item.  You need to eat the bad (but oh so good) food moderation, but the majority of your meals should be centered around the following:  Lean Proteins, Starchy and Fibrous Carbohydrates.
3. Exercise- Finding time to exercise during the hustle and bustle of the holidays can be a challenge, but if you plan ahead and work your plan you will find that you can get your exercise in. 
4. Stay Active- Yes this is different than exercise.  For me exercise is defined and doing the extra work beyond what you would do during a typical day.  Staying active implies finding ways to burn more calories through out the day.  For example if you sit all day at work, try and stand up as often as you can.  If you stand all day, then try to walk around.  Get the point?
5. Practice distraction- If you have kids you might be familiar with this concept.  Here is the skinny, do something that distracts you from the unhealthy habits.  For instance, if you are chatting with a friend next to h’oderves you are likely to mindless graze on the h’oderves.  Move the conversation away from the temptation of h’oderves save yourself and friend from the unwanted calories. Put yourself in a position to be successful.

There you have it 5 tips that will keep you from gaining the extra holiday way.