NUTRITION TIP OF THE WEEK

EAT!

I know that sounds counterintuitive in a weight loss competition, but food is fuel for the body. Without food you will burn out. The catch here is being smart about food. Over the next few weeks I will give you some suggestions to make healthy choices and ways to improve your overall diet.

Tip #1 Eat Breakfast- When you skip breakfast, you are likely to become tired when your brain and body run low on fuel. By mid-morning, you might grab a cup of coffee or wolf down a sugary candy bar to wake up again. This might work for a few minutes, but by lunchtime you are hungry, crabby, and perhaps your mood might make you a little more prone to make unhealthy choices at lunch.

Skipping breakfast is a common strategy for losing weight, but not a smart one. Many people believe that they will lose weight if they skip meals, but that just isn't true; the body expects to be refueled a few times each day -- starting with breakfast. Actually, eating breakfast is good for weight loss. In fact, people who eat breakfast are more likely to maintain a healthy weight.

A healthy breakfast should contain some protein and some fiber. Protein can come from low fat meats, eggs, beans or dairy. Fiber can be found in whole grains, vegetables and fruits.

I’m always in a hurry in the morning so I don’t have time to prepare a big breakfast; my favorite breakfast is a slice of whole-grain toast with peanut butter and an apple.

Tip#2 Eat Often-One of the most common mistakes I see people make is going too long without eating. There are a number of reasons why this is not a wise choice.

For people trying to control their weight, skipping meals or snacks can set them up to fail. Often I find that people will either skip breakfast, they may or may not eat lunch, then they don’t eat dinner until after 6:00 PM. How hungry do you think they are by dinnertime?

The obvious consequence of being overly hungry when we eat is that there is a tendency to eat too fast and too much. The lesser-known consequence is that going too long without eating also affects out choice of foods. When we have prolonged periods without eating, our energy levels drop which signals our brain. Our subconscious brain demands a quick source of energy and a concentrated source of energy. Sugar is one of the quickest sources of energy, and fat has the most energy (Calories) per gram … so we begin to crave sugar and/or fat. This is why a Snickers bar is one of the most popular snacks at 3 in the afternoon (it’s high in both sugar & fat). Think about it, if you go to a restaurant moderately hungry, it is likely that a nice salad with some chicken on it will be satisfying. If you are starving when you get there, you are much more likely to order a bacon double cheeseburger, fries and a malt.

Do not go more than 3-4 hours without a meal or a snack (though some people with high metabolisms find they need to eat more often). This can be in the form of several small meals (5-6) dispersed throughout the day, or can be 3 moderately sized meals and 2-3 snacks. As you are planning and choosing your meals and snacks keep in mind your goal to consume at least 7 servings of fruits and vegetables each day. Think about where in your day you plan to eat these. By doing so, you will gain the benefits of the nutrients contained in fruits and vegetables, and will be able to eat more often without packing your diet with calorie dense foods.

Sources:

http://nutrition.about.com/od/nutrition101/a/breakfast.htm

http://www.proactivenutrition.net/2011/01/07/nutrition-challenge-3-eat-often/

5 Simple Ways to Lose Weight, without feeling deprived

Written by Gloria Tsang, RD of HealthCastle.com
Published in December 2006

Is losing weight one of your new year's resolutions? Following a fad diet, or being overly restrictive, will not help your achieve your long-term weight goals. Instead, taking simple yet sensible steps may help you lose weight without feeling deprived.

5 Simple Ways to lose weight

Don't drink Calories Sweetened beverages such as pop, juice drinks, coffee drinks and tea may satisfy your thirst, but give you lots of empty calories. What's worse is that, unlike eating solid food, drinking liquid calories doesn't make you feel full so you won't eat less food afterwards. Simply cutting a can of pop a day can help you lose 15 pounds in a year! Diet or zero-calorie pop offers no nutritional values either - it's just water added with artificial sweeteners and caffeine. Drink water instead. Carrying a bottle of water with you will encourage you sip it instead of reaching for sweetened beverages. Snack Sensibly Instead of regarding snacks as a treat in order to lose weight, regard them as a filler. Plan your snacks to fill the nutritional gap other meals may miss. For instance, if you do not eat enough calcium-rich foods at your three big meals, have a low-fat yogurt as snacks. If you do not eat enough whole grains, have a small whole-wheat sandwich. The key in your fight to lose weight is to plan your snacks ahead instead of letting your vending machine limit your choices. Good snack options include low-fat dairy, fruit, nuts, light popcorn and baked goods made with whole grains. In addition, don't snack just because everyone else in your office is or when you have nothing to do in front of the TV; snack only when you are hungry. Fill your plate with Vegetables Vegetables, especially the bright colored and dark green leafy ones, are loaded with vitamins and antioxidants and will help you lose weight. They are also high in fiber and hence very filling. In addition, they are low in calories - good to help lose weight and trim your waistline. When you fill up your stomach with veggies, you will less likely feel the urge to binge on meats and other desserts later on. Eat Breakfast People often skip breakfast. Some skip it because they are often too rushed in the morning and have little time to prepare. Some people skip it as a measure to maintain or lose weight. Studies have shown that people who eat breakfast regularly actually are more easily able to control their weight than those who skip breakfast. Often times, skipping a meal results in an increased total caloric intake than if we just ate more frequently throughout the course of the day. Stop when you are full Do you continue to pour gasoline in your car even though it is full? If not, why do so to your own body? Our body is capable of sending satiety signal, so stop eating when you are full. Don't overeat for the sake of finishing the plate. If you feel guilty about wasting foods, simply doggie-bag it and save it for later.

Week 3 Work Outs

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!

Work out 1

Stations

· For time (go as fast and as safely as you can with little rest between stations, and record your time)

· This one requires running or fast pace walking on the indoor track upstairs.

· Grab a set of dumbbells that you can do 12 reps of for the exercises;

o I suggest 5-15 lbs for women & 15-30lbs for men

· There are 6 exercise “stations” that you will perform, between each exercise you will sprint or walk as fast as you can 1 lap around the track and then immediately go into the next exercise station: 6 exercises, 6 laps.

· Station 1: Thrusters x12 reps with dumbbell

Station 2: Push-ups x12 reps

· Station 3: Jump Squats with dumbbell x12 reps

Station 4: Bent-over row x12 reps

Station 5: Ab Crunches x12 reps

Station 6: Farmers walk/run last lap with dumbbells (run/walk carrying the dumbbells)

· Alternatives: If you can’t do thrusters; do dumbbell shoulder press. If you can’t do push-ups; do modified (girl) push-ups, incline pushups or wall pushes. If you can’t do jump squats do regular squats. If you can’t do free standing bent-over row, use one hand to brace against wall, then switch after you do your reps on one arm.

(You can just do your dumbells that you brought with you, you don't need to go this heavy!)

Work out 2

10-2 Deadlifts:

· Do 10 sets of 2 reps, resting 60-90 seconds in-between.

o 2-2-2-2-2-2-2-2-2-2

o Go a little heavier here than normal because you are only doing 2 reps each time, but I cannot stress enough; good form and posture are more important than the amount of weight you lift.

§ If you are new to Deadlifts use a lighter weight and maintain good form.

§ Use the barbell (the big bar) if you can, if not use dumbbells.

Start with feet slight wider than shoulder-width apart. Keep your chest and head up to keep your back flat (do not arch/round/hunch your back), shoulders back (pinch shoulder blades together), start from the squatting position and stand straight up.

Don’t be afraid of the deadlift, it is probably one of the best, but most underrated lifts to increase strength and muscle tone. It is a full body exercise that works not only the legs but back, forearms, abdominals.

Work out 3

The Mile

· Run or walk 1 mile as quickly as you are able

o I recommend uses the track upstairs, it is more fun than a treadmill

o 13 laps equals 1 mile on the track

o Go at your own pace, but push yourself, we will be coming back to this one to see how you compare.

Week 2 Work Outs

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!

Work out 1

HIIT (High Intensity Interval Training) Work Out

· Bike, Treadmill/track, Elliptical

· Active Phase: 30 seconds go as hard as you can (increase resistance and/or speed)

· Recovery Phase: 90 seconds active rest (keep moving)

· 20 minutes total time (Active + Recovery)

· Alternatives: shorter (eg. 15 seconds) active phase, or longer recovery, or to challenge you more shorter recovery and/or longer active phases

Work out 2

Push/Pull:

· For time (go as fast as you safely can, with good form) 3 rounds of “Thrusters” and Lat Pull Downs (wide bar)

o Round 1- 21 Reps Round 2- 15 Reps Round 3- 9 reps

· Thrusters: Start in the squat position with dumbbell at should height as you stand up, extend arms over head until your arms are straight above you (go further higher than last picture shown). If you can, increase weight each round. Pick a weight where you struggle on the last few reps of each round.

· o Alternatvies: Decrease reps each round do (eg, 15-12-9), If you want to challenge yourself do Pull-ups(assisted or unassisted) instead of lat pull down

Work out 3

Deadlifts/Sit-ups

· 3 rounds for time (Go as fast as you safely can, and time it)

· 1 round equals: 10 repetitions (reps) of Deadlift followed by 20 Sit-ups

· Sit-ups

o Lie on your Back on the ground. Have your knees bent and the balls of your feet and heels placed flat on the ground.

o Place your hands on opposing shoulders, so that your arms are crossed over your chest

o Tighten your abdominal muscles gently by drawing in your belly button to your spine.

o Keeping your heels on the ground and your toes flat to the ground, slowly and gently lift your head first, followed by your shoulder blades. Focus your eyes on your bent knees, all the while gently contracting the abdominal muscles. Pull up from the floor until you are at a ninety-degree angle, or when the elbows are on, or past, the knees. If you have a hard time keeping heels on ground have a friend hold them or underneath an anchor (couch, or other heavy object that has space for your toes)

o Hold the position for a second. Slowly bring the torso back to the floor but try to keep it slightly elevated off the ground. This means not to place your back flat to the ground but to keep a slight, yet relaxed, arch.

o Alternatives: Crunches, same move as a sit-up, except you only go to just past the point where shoulder blades are off the ground.

· Deadlift

o Use a weight that can be done for 10 reps (last couple should be a struggle without losing form)

§ If you are new to Deadlifts use a lighter weight and maintain good form.

§ Use the barbell (the big bar) if you can, if not use dumbbells.

Start with feet slight wider than shoulder-width apart. Keep your chest and head up to keep your back flat (do not arch/round/hunch your back), shoulders back (pinch shoulder blades together), start from the squatting position and stand straight up.

Don’t be afraid of the deadlift, it is probably one of the best, but most underrated lifts to increase strength and muscle tone. It is a full body exercise that works not only the legs but back, forearms, abdominals.

Week 1 Work Outs

Rules of the Road: Warm-up, stretch, go at your own pace, but push yourself and write everything down! Good luck!
Work out 1
Incline treadmill:
· Set treadmill at a comfortable walking pace (3-4mph)
· Every minute increase the incline 1%, go all the way up (15%) and all the way down if you can. Total of 30 minutes.
· Alternatives: walk at a slower pace, go up on incline every 2 or 3 minutes instead, or go for a shorter time.
Work out 2
Machine Circuit:
· For time (go as fast as you safely can, with good form) 4 rounds around the weight machine
· Hit the bench press, shoulder press, leg press, lat pull down
· 15 reps each exercise
· At the end of 4 rounds if finished before 30 minutes (you should) do some easy cardio (walk on treadmill/elliptical)
o Alternatvies: Try to do the 4 rounds (if you can’t, that’s ok!), pick a weight that you can do 15 of, the last 2-3 reps should be a struggle, not too easy and not to failure. Go up or down in weight if you find too easy on next round
Work out 3
Body-Weight Push/Pull
· Five rounds for max reps (each round go to failure on exercise)
· Push-ups and Pull ups
o Alternatives: If you can only do 2 or 3 rounds, that’s ok! Write it down and try more next time around!
§ If you can’t do push-ups do modified pushups; try one of these alternatives (progressively gets easier)
· Modified push-ups (girl push-up)
· Incline push-up (feet on ground while pushing up against a chair/bench)
· Wall pushes ( stand upright facing 2-3 feet away from wall “fall into wall” and push back to up right)
§ If you can’t do pull-ups try one of these alternatives (progressively gets easier)
· Cheater pull up (swing your feet to give momentum)
· Jump pull-up (start with feet planted on ground hands in pull up position, jump up to chin over bar and slowly lower self down)
· Chair assisted (put your feet on a chair and use you legs to help yourself up)
§ Machine lat-pull downs
· If you have enough left in you cool down on treadmill/elliptical for several minutes (5-15 minutes, what ever your comfortable with)