Fitday Articles

No Time for Exercise? 3 Tricks to Burn More Calories

2013-05-22T17:20:02Z

There's no substitute for regular workouts, but some days you just don't have the time. The good news is that you're not doomed to pack on extra pounds just because exercise doesn't always fit into your schedule. Even small amounts of physical activity add up when you repeat them throughout the day. Plus, boosting your metabolism with the right foods can help you protect your physique--or even lose weight--when the gym isn't an option that day.

Fidget

You know those people who seem to eat whatever they want, never work out and yet don't gain a pound? They may be fidgeting the fat away. According to a number of recent studies, people who engage in spontaneous physical activity--otherwise known as fidgeting--tend to weigh less and are less likely to gain weight over time. To rev up your calorie burn, tap your fingers on the desk as you talk on the phone, wiggle your feet as you type or shift positions in your seat every few minutes. Although most fidgeters are genetically predisposed to move more than their sedentary counterparts, you can train yourself to jiggle off those extra calories instead of sitting still.

Find Excuses to Walk

While the average supermarket shopper may circle the parking lot several times in hopes of landing an up-front spot, using those minutes to move your legs is a better choice for your metabolism. Drive straight to the farthest spot from the front door, and walk briskly across the lot. If the store is only a few blocks from your home, consider ditching the car altogether and letting your own two feet get you there.

Also, don't fall into the trap of taking the elevator or escalator to go up or down a few floors. Seek out the stairs instead to burn more calories and help shape your legs and buttocks, as well.

WANT LONGER LEGS AND SMALLER HIPS? LEARN HOW YOU CAN SCULPT YOUR BODY WITHOUT A SCALPEL!

Metabolism-Boosting Foods

While all foods contribute to your daily caloric intake, some will elevate your metabolism for brief periods of time. Caffeine is one example. While experts aren't sure exactly how it works, caffeine helps your body burn calories faster and has a thermogenic effect, meaning it raises your basal body temperature. Coffee, green tea and black tea are all healthy caffeinated options, but it's important not to load these beverages with cream, sugar or flavored syrups--adding additional calories will negate any burning effects.

If you like it hot, sprinkle chili pepper flakes onto soups, salads and pastas, or slice up some jalapenos, habaneros or Thai chilies and use them for garnish. The heat comes from a compound called capsaicin, which offers a temporary increase in calorie burning.

Of course, no tactics will make up for poor eating habits. If you're serious about weight control, eat sensible portion sizes and forgo fast food and sugary soft drinks. Eating a balanced diet of fruits, vegetables, whole grains and lean proteins is the best way to stay thin.

Nina Kate is a certified fitness nutrition specialist through the National Academy of Sports Medicine (NASM). She also studied journalism at the University of California, Los Angeles (UCLA), and has contributed to numerous major publications as a freelance writer. Nina thrives on sharing nutrition and fitness knowledge to help readers lead healthy, active lives. Visit her wellness blog at BodyFlourish.com.

3 Reasons You Need to Read Supplement Labels

2013-05-20T17:13:44Z

Quality control has been an issue for many dietary supplements due to the fact that the FDA does not approve dietary supplements the same way as prescription medications. There is insufficient evidence and information on the safety and effectiveness of many supplements currently on the market.

All supplement manufacturers must include on the supplement container: "These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease."

Supplements are not conventional foods and have a "Supplement Facts" label instead of a "Nutrition Facts" label.

1. Dietary supplements are not approved for safety and effectiveness by the FDA before going on the market. The manufacturer is responsible for the safety of the dietary supplement but there are no mandatory standards for the production of the supplement or the end product--only a sort of honor system. The only time the FDA steps in for safety of supplements is when there is sufficient evidence that the supplement is unsafe.

2. All supplement ingredients are not necessarily listed on the container. Supplement labeling requirements are in place, but are not regulated. Many supplements have been found to have contamination with heavy metals, or to contain much more, less, or none of the substances listed on the container.

WILL THIS FDA-APPROVED DRUG ACTUALLY HELP YOU LOSE WEIGHT?

3. Supplement manufacturers can make claims that the supplement can support health and health issues. Supplement claims and advertisements can be misleading as they're allowed to freely use dietary guidance statements and/or structure-function claims that are not necessarily true or evidence based. Food manufacturers also use these kinds of statements and claims. Supplement manufacturers can use these statements and claims to persuade consumers to use the supplement to treat certain health issues even when the statement on the container specifically says the supplement is not intended to do so. For example, a consumer may use garlic pills to treat their high blood pressure after reading "garlic supports a healthy blood pressure." The required statement on supplement containers specifically says the supplement is not intended to treat a health condition, but the structure-function claim persuades the consumer to do just that.

Studies show that taking supplements when you are not deficient provides little or no benefit and some supplements such as vitamin A, vitamin E, and vitamin C can actually be toxic in large amounts. Your body absorbs most nutrients better if they come from a food source rather than a supplement.

Most popular supplement brands are safe (since they want to stay in business), but take into account the lack of standards and regulation for the supplement industry (other than those voluntarily set by the manufacturer), possible variation of the supplement, extra cost, possible contamination, and interactions with medications or other supplements you may take.

Jamie Yacoub, M.P.H., R.D. is a clinical dietitian with a Master's of Public Health in Nutrition, and expected Certified Diabetes Educator (C.D.E.) fall 2013. She obtained her Bachelor of Science in clinical nutrition from UC Davis after four years, during which time she participated in internships in several different nutrition environments including Kaiser Permanente and Women, Infants, & Children (W.I.C.). After graduating from UC Davis, she went on to study public health nutrition at Loma Linda University where she obtained her Master's of Public Health in Nutrition. Jamie completed the community nutrition portion of her dietetic internship as an intern for a Certified Specialist in Sports Nutrition. She completed both the food service and clinical portions of her dietetic internship at a top 100 hospital in the nation, where she was hired as the only clinical dietitian shortly after. Jamie now works as an outpatient clinical dietitian and is an expert in Medical Nutrition Therapy (M.N.T.) using the Nutrition Care Process (N.C.P.) including past medical history and current laboratory values as a basis of nutrition assessment.

How You Can Lose Weight and Burn Calories by Hiking

2013-05-17T16:59:36Z

Hiking is one of those activities that absolutely cannot be overestimated when it comes to weight loss. There are few forms of exercise that will help you lose weight as easily as hiking, and it will almost guarantee that you will get in shape.

A Look at Your Average Hike

It's a beautiful Saturday, the sun is shining overhead, and there are just a few clouds in the sky. You tie your hiking boot-laces tight, and you grip your walking stick firmly in your hand. The mountain trail is just ahead of you, your GPS is strapped firmly to your wrist, and you're ready to go hiking.

One of the reasons that hiking is such a great activity is that it's fun to do. Working out in the gym is so boring for so many people, but the fact that you can taste the fresh forest or mountain air as you hike makes it a real pleasure. You can lose yourself in the beauty around you, and you'll almost forget that you're getting exercise.

Not surprisingly, you can burn up to 500 calories per hour hiking, though you'll have to walk pretty fast. Walking at a rate of 4.5 miles per hour will burn 500 calories, while walking at 2.5 miles per hour burn around 250 calories. No matter how fast you walk, you'll be burning away those pounds while you explore the marvels of nature around you.

If you are sick of city life, hiking will give you a break from all the noise and stress around you. You can just walk out into the solitude of nature, where there is nothing but you and the beautiful wildlife around you. Whether you hit a hiking trail, climb a mountain, or wander through a forest, you'll find that it's peaceful and very de-stressing.

One thing that makes hiking so good for weight loss and exercise is that you're forced to walk. If you spend an hour hiking away from your car, you'll have to spend another hour hiking back to your car. Even if you don't make it all the way to the top of the mountain or hike all 40 miles of the trail, you'll have to hike just to get back to civilization. Unless you quit within the first mile or so, you'll get good exercise and burn fat no matter what you do.

Proven Benefits of Hiking

1. Hiking releases the adrenaline built up in your body from a stressful work week, reducing stress and anxiety.

2. Doing any form of exercise will reduce your risk of hypertension, diabetes, and heart disease drastically.

3. Walking can increase the density of your bones, effectively reversing the effects of osteoporosis.

4. Those that are active for more than 7 hours a week have a 40 percent lower risk of dying early than someone active for just 30 minutes per week.

5. Hiking has been proven to improve sleep at night.

6. Walking and hiking will keep your cardiorespiratory system healthy, and will give your muscles more endurance.

Hiking is one of my favorite forms of exercise, and you'll find that it will be one of the best ways for you to get in shape the fun, natural, and easy way!

LOVE HIKING? WANT TO TAKE IT TO THE NEXT LEVEL? WHY NOT TRY MUD RUNS!

Andy Peloquin had battled with weight loss issues his whole life. To overcome this, he began studying fitness and is now in the process of becoming a certified professional fitness trainer. He exercise seven days a week and is excited to share his down-to-earth knowledge of exercise and fitness.

3 Ways to Spice Up Your Healthy Snack Life

2013-05-16T16:48:54Z

With a bit of planning it's easy to fill your pantry with snacks that are healthy and delicious, and with a bit of creativity, it's just as easy to spice up old favorites into something new and exciting.

Turn to your spice cupboard for both inspiration and healthy additions to your snacking repertoire.

1. An Ethiopian-Inspired Hummus?

Take your average hummus. It's filling, tastes fantastic, and goes with everything from carrot sticks to pita bread. But even something this good can be boring if you make every batch the same. The next time you make hummus, give it a twist by using lime juice instead of lemon and spice it up with the Ethiopian spice mixture berbere instead of plain old cumin. Berbere contains paprika and cayenne pepper which are renowned for enhancing metabolism and increasing a sense of fullness. While you're at it, toss in roasted garlic for its anti-fungal, antibacterial, and antiviral effects.

Here's one of my favorite recipes:

Ingredients:

1/2 cup olive oil
1/4 cup tahini
3-4 Tbsp lemon juice
1 Tbsp berbere
salt and pepper to taste
4 cups cooked chickpeas

Directions:

Combine all ingredients in a food processor or blender, puree until smooth, adding more olive oil or lemon juice as needed.

2. Look to Asia for Mixing Up Your Nuts

Nuts are another great snack to have on hand with their fiber, antioxidants, and Omega-3 components, but raw almonds can get awfully uninspiring after a while. Try roasting cashews and tossing them with a mixture of shredded coconut, chili flakes, and a bit of honey, or get things hot and spicy by coating roasted almonds with sesame oil and tossing them with Asian spices and sesame seeds browned in a skillet. The Asian spice mix contains ginger which studies have shown to contain almost equal antioxidant levels as a cup of spinach. If you want to keep the nuts raw, you can still make them interesting by turning them into a less traditional trail mix by adding dried cherries or currants instead of raisins.

3. That's a Spicy Smoothie!

If you love smoothies, make them even healthier by adding in a range of fantastic (and scrumptious!) spices. Add ginger for settling an upset stomach, cinnamon to manage blood sugar levels, keep your arteries healthy, and lower cholesterol, or star anise for its antioxidant, antibacterial, and anti-fungal properties.

One of my favorite recipes is the Spiced Pear Smoothie:

Ingredients:

1 can coconut milk
3-4 pears, cored and chopped
1/4 tsp each of ground ginger, cinnamon, and nutmeg
1 tbsp real maple syrup

Directions:

Combine all ingredients in blender or food processor and blend until smooth. Serve immediately.

LOVE SMOOTHIES? TAKE A LOOK AT A FEW MORE HEALTHY SMOOTHIE RECIPES!

Krista Bjorn is a food and travel writer. She blogs daily on her site RamblingTart.com. She's a self-described "Danish-Canadian lass who loves to write, travel and cook with people I love."

How Much Exercise is Too Much?

2013-05-15T21:48:50Z

You think you're treating yourself right with regular workouts, and it's true that exercise is one of the healthiest habits you can pursue. However, all good things are best enjoyed in moderate doses, and physical activity is no exception. If you push your body too hard, it's bound to rebel--and as a result, you may become injured, sick or even depressed.

Because an individuals' fitness levels can vary greatly, there is no one-size-fits-all exercise schedule. However, certain physical and emotional symptoms will warn you if you're exercising too much or too hard.

Signs of Overtraining

Overtraining syndrome occurs when you don't allow sufficient recovery time between workouts, and this condition takes time to develop. One major symptom of overtraining is decreased performance; while a healthy workout schedule increases strength and stamina over time, taking on too much makes you less capable of performing the same activities that used to come easily. You may lose coordination, become winded after several minutes of activity or have trouble completing your workout.

Overtraining often raises your morning heart rate, so check your pulse upon waking up to monitor any changes. You may also get more headaches, lose your appetite, have constantly aching muscles and get sick more often. You could also become irritable and unhappy, feel unmotivated and have trouble concentrating. Weight loss is another common sign of overtraining--even if this is a desired result, you should consider rapid fat loss a warning.

Overtraining Treatment and Prevention

To best cure for overtraining is rest. Discontinue all exercise until the symptoms disappear, even if this takes a week or longer. Once you return to the gym, don't go back to your former intensity. Instead, start out at a comfortable pace and gradually increase resistance, speed or workout duration. Allow adequate recovery time between exercise sessions. For example, wait 24 to 48 hours between high-endurance cardio sessions, and 48 to 72 hours between vigorous strength-training programs.

In some cases, overtraining stems from psychological conditions that require more extensive treatment. Just as with eating disorders, some people exercise compulsively due to self-esteem issues or other problems. It is also possible to become addicted to exercise. If you can't seem to allow yourself adequate rest between workouts, even when you feel sick or sore, your best plan may be to see a therapist.

Choosing Workout Intensity

The Centers for Disease Control and Prevention suggest performing moderate aerobic exercise 150 to 300 minutes per week, or vigorous aerobic exercise 75 to 150 minutes per week. If you're a beginner, start out with 30 minutes of brisk walking or other light exercise five days per week, and gradually incorporate 30 to 60 second intervals of jogging or more intense cardio.

No matter what your fitness level, stay on the safe side with the 10-percent rule: Only increase your activity level by 10 percent or less each week. For strength training, two or three weekly sessions is sufficient--choose weights that you can lift 12 times before wearing out your muscles.

DOES SEX COUNT AS EXERCISE?

Nina Kate is a certified fitness nutrition specialist through the National Academy of Sports Medicine (NASM). She also studied journalism at the University odetrof California, Los Angeles (UCLA), and has contributed to numerous major publications as a freelance writer. Nina thrives on sharing nutrition and fitness knowledge to help readers lead healthy, active lives. Visit her wellness blog at BodyFlourish.com.

Do You Need Dairy in Your Diet?

2013-05-14T18:30:24Z

Dairy foods are high in calcium and vitamin D, but do you really need dairy? No. You do need calcium and vitamin D, but the possible dairy risks--which include saturated fat and cholesterol content, possible cancer risk, undiagnosed lactose intolerance, and evidence that dairy foods are not as helpful in bone health as reputed--outweigh the benefits.

The Potential Health Risks of Dairy

It is recognized in the clinical world that dietary saturated fat and cholesterol can increase cardiovascular and metabolic risk. Dairy products contain saturated fat and cholesterol. Even in non-fat forms, dairy can supply cholesterol.

Although more evidence is needed, studies have suggested dairy products may be linked to some ovarian cancer due to lactose, breast cancer due to estrogens, and prostate cancer due to a compound called insulin-like growth factor.

Does Lactose Cause Fatigue?

Lactose intolerance, another concern of dairy products, is common and commonly overlooked as a cause for bloat which leads to fatigue. Lactose intolerance refers to not enough lactase, an enzyme in your digestive tract which digests lactose. Oftentimes clients will report that they feel better after cutting out dairy from their diet. It is an overlooked dietary issue that when tackled, can benefit you by helping you feel more energized because you feel more comfortable, less bloated, and not weighed down.

The Bone Health Claim

Diets high in phosphorus and animal protein can lead to calcium leeching from the bones. Interestingly dairy foods, touted as a good source of calcium such as milk, yogurt, ice cream, and cheese, are also high in phosphorus and animal protein. If the phosphorus in your blood is high, calcium blood levels need to match. If your diet is too high in animal protein, there is a rise in the acidity of your blood and your blood needs calcium buffering to maintain pH balance. In both cases your blood may pull calcium from your bones.

Non-Dairy Alternatives

It is not hard for most people to consume enough calcium and vitamin D in one day from non-dairy sources.

Non-dairy sources of calcium include almonds and other nuts, seaweed, seeds, figs, white beans, tofu, and dark green vegetables. Actually the calcium in low-oxalate vegetables such as kale, broccoli, turnips and collard greens may be better absorbed than the calcium in milk.

As for non-dairy sources of vitamin D, if you are in the sun for 30 minutes or more daily, you probably are getting sufficient vitamin D, but note skin pigment and other factors affect vitamin D absorption. Some foods containing vitamin D include cold-water fish, shitake mushrooms, and fortified cereals.

Until further studies arise, it may benefit you to experiment on your own body and see how you feel after a week without dairy.

DAIRY ISN'T THE ONLY FOOD THAT CAUSES FATIGUE. CHECK OUT THESE FOODS THAT MAY ALSO MAKE YOU TIRED.

Does It Matter When You Get Your Workout In?

2013-05-01T18:30:43Z

Although it's better to exercise than not, there are certain times when it's better to exercise if you're trying to burn fat and or build muscle. In a perfect world, you could exercise for 30 to 60 minutes first thing in the morning and control your caloric intake for the rest of the day. Unfortunately, things like making money and life get in the way of an ideal physical fitness routine. An important factor to remember is exercise increases your appetite 30 minutes after completion. Of course a workout is better than no workout for chronic disease prevention and heart health, but if you want to burn fat, lose weight, and/or build muscle, you must control your caloric intake in the hours following your workout.

Exercise when you will burn fat and build muscle.

When you wake up, glycogen levels are low so you will burn fat sooner into your session and testosterone levels are high so you will build more muscle according to Olympic swimmer and founder of Burn Fitness, Tom Williams, PhD. Of course, this is assuming you sleep during the night time hours. So, if you are able to exercise first thing after you wake up, this is step one.

Workout when you have time to complete your exercise.

If you have work in the morning and want to exercise beforehand, make sure you wake up early enough to exercise for 30 to 60 minutes. If you're in a rush, your workout won't be as effective. If you wake up late, maybe consider working out after work in order to complete your workout.

Workout when you can either eat within 30 minutes or sleep within a few hours after your workout.

Your appetite decreases in the 30 minutes following exercise and then increases, meaning you may eat more than you would had you not worked out and eaten within 30 minutes. So make sure to prep your meal or snack ahead of time so you can eat sooner than later to avoid over-compensating the calories you burn during your workout. The meal or snack should contain at least 7 grams of protein and at least 15 grams of carbohydrate. Protein is crucial to keep your stomach full for longer while carbohydrate prevents low blood sugar, helping you feel more satisfied in the hours following your workout. Because of the appetite increase 30 minutes after your workout, some may find it more effective to exercise at the end of their day and go to sleep shortly after; having ate a small meal, snack, or nothing at all.

If you have the option to experiment working out at different times during the day, do so to find out which routine is most effective for you. Morning, afternoon, evening, or night, exercise is an important part of a healthy lifestyle, so find a time when you can exercise in a way that helps you reach your health goals.

4 WAYS TO IGNITE YOUR BORING WORKOUT

Why You Should Eat Fat to Lose Weight

2013-05-01T18:10:32Z

You're trying to drop a few pounds, so you naturally skimp on fat and try to focus on lean eating. But taking such measures could actually be counterproductive, causing you to gain weight instead of losing it. The best diet for weight loss--and overall health--includes a balanced assortment of nutrients, and doesn't cut or drastically reduce fats, proteins or carbohydrates.

Fat in the American Diet

According to Harvard School of Public Health, Americans are collectively eating less fat now than in earlier decades. In the '60s, about 45 percent of our calories came from fat sources; these days, we get just 33 percent of our calories from fat. But in the days of higher fat consumption, only 13 percent of adults were obese--today, that number has nearly tripled. Diabetes is also about 10 times more prevalent now.

How Fat Helps Weight

Put simply, fat is satisfying. When we eat foods that contain oils and other fatty substances, food stays in our stomachs longer for lasting satiety. When we skip fat, we may never feel fully sated after meals, and are more likely to become hungry again soon after eating. We may wind up eating more calories to compensate for the empty feeling in our guts.

What's more, many low-fat and fat-free products are highly processed and contain added sugars to make up for the lost flavor. Just because a food has little fat does not mean that it's light in calories, and we may be tricked into eating more of these fat-free junk foods in the belief that they aren't fattening.

Healthy Fats

Not all fats are created equal. Trans fats, for example, are linked to visceral belly fat--the kind that sits beneath abdominal muscles and contributes to diabetes, heart disease and certain cancers. Trans fat is primarily found in margarines, snack foods, baked goods and meats. Partially hydrogenated vegetable oil is trans fat in disguise, so check food labels for both terms. Cholesterol and saturated fat, usually found in animal products such as beef and butter, are also bad news, contributing to dangerous cholesterol levels in the blood.

The "good" fats are polyunsaturated and monounsaturated fats, which come from plant foods such as nuts, seeds, avocados and vegetable oils. These fats help maintain normal cholesterol levels and are linked to a reduced risk of heart disease. Omega-3 fatty acids, which are polyunsaturated "superfats" found in salmon and walnuts, have particularly heart-healthy properties.

Guidelines

While fats can aid your weight-loss plan, moderation is still key. At nine calories per gram, fat has more than double the energy of carbohydrates and protein, which contain just four calories per gram. Since weight loss ultimately boils down to calories in versus calories out, eating too many fatty foods can spell diet disaster.

The smart way to lose weight is to pay attention to calories while eating whole, natural foods. Most women lose weight on about 1,500 calories per day, while men will lose weight eating about 2,000 calories per day--and you probably won't feel hungry with those numbers. Get your fats from plant sources, and cut out saturated and trans fats as much as possible. Just don't feel guilty about using a splash of olive oil in your stir-fry or snacking on a handful of almonds.

MORE ON HEALTHY FATS: UNDERSTANDING THE DIFFERENT TYPES OF FATS

Would You Diet for Dollar Bills?

2013-04-30T17:35:29Z

There are many reasons you may be motivated to lose weight. Perhaps you want to look better in your swimsuit, regain confidence, have more energy or become your healthiest by warding off obesity-related diseases, such as heart disease, diabetes, high blood pressure and others.

But could throwing a cash prize into the mix of motivators be that extra push you need to encourage you to finally peel off the pounds?

Maybe. A hot new trend is emerging: using money or other types of financial rewards to motivate people to lose weight. And it just might be working.

The Study

According to a recent study performed by the Mayo Clinic, study subjects who got financial incentives were found to be much more likely to adhere to a weight-loss program and actually dropped more weight than subjects who got no financial incentives.

In the study, one hundred participants were split into four groups. Two groups were given financial incentives and two groups were not. All study subjects had the goal of dropping four pounds a month and had an established goal weight before beginning the study. The subjects had their weight recorded every month for a year. Those in the groups with financial lures got twenty dollars a month if they met their weight-loss goals but had to pay twenty dollars a month if they didn't lose the weight. The money paid for failing to meet their target weight went into a "bonus pool," which the study participants could win by lottery at the end of the study.

In the groups that had monetary incentives (they were rewarded and given money if they met their weight-loss goals or penalized and had to pay money if they failed to meet their goals), 62 percent actually achieved their target weight loss, while only 26 percent of the participants who had no financial incentives met their weight-loss goal. The average amount of weight lost was 9.08 pounds for those promised a cash prize versus just 2.34 pounds for the groups who had no financial incentives.

What Happens When Money is No Longer Rewarded?

Of course, this is not the first study to examine the link between providing financial incentives and the success rate of a weight-loss intervention. In many previous studies, the participants no longer continued to lose weight after the financial incentive was removed. In previous studies: no more money = no more weight loss.

However, this Mayo Clinic study was somewhat different. This was the first study that not only provided money for those who reached their weight-loss goals, but it also actually took money away from the participants if they failed to reach their weight-loss goals, essentially upping the ante. Obviously people love to receive money, but they also hate to lose money, especially when it's their fault. Additionally, the results of this study may hold more weight (pardon the pun) than previous studies because it included more participants (100 people) and was done for a longer amount of time (a full year rather than 12-36 weeks in previous studies).

Your brain is often driven by some type of reward system, and this motivates you to take action. So why does this motivating factor--cold hard cash--seem to be so successful when others fail? The study's lead author believes that long-term weight loss is possible when people are given financial enticements. The author also believes that monetary rewards will produce better results, including making people more compliant with a weight-loss program.

Would You Diet for Dollar Bills?

The study's authors note that because many traditional weight-loss interventions have failed for so many people, it may be time to start seeking out more creative methods to get people to lose weight and maintain that weight-loss long term. This type of motivation brings a whole new meaning to the popular phrase, "put your money where your mouth is." Or in successful cases, it's all about putting your money where your mouth isn'tcold and that's near food.

I would hope that the promise of improved health would be enough of an incentive to encourage people to lose excess weight, but if these more creative types of therapies actually work, it certainly doesn't hurt to try them. Because in the end, it's all about what works for you.

OTHER WEIGHT-LOSS STRATEGIES: ARE PLUS-SIZED ONLY GYMS RIGHT FOR YOU?

Kari Hartel, RD, LD is a Registered, Licensed Dietitian and freelance writer based out of St. Louis, MO. Kari is passionate about nutrition education and the prevention of chronic disease through a healthy diet and active lifestyle. Kari holds a Bachelor of Science in Dietetics from Southeast Missouri State University and is committed to helping people lead healthy lives. She completed a yearlong dietetic internship at OSF St. Francis Medical Center in Peoria, IL, where she worked with a multitude of clients and patients with complicated diagnoses. She planned, marketed, and implemented nutrition education programs and cooking demonstrations for the general public as well as for special populations, including patients with cancer, heart disease, diabetes, Alzheimer's disease, obesity, and school-aged children. Contact Kari at KariHartelRD@gmail.com.

How You Can Easily Cut 103 Calories Per Day

2013-04-29T16:24:25Z

Including snacks in your diet provides a plethora of pluses. Snacking helps ward off hunger in between meals, keeps your blood sugar levels steady throughout the day, provides energy to fuel your daily activities and workouts, and may help you take in fewer calories overall.

However, according to new research, you may be able to satisfy your hunger just as well with a smaller snack than with a more substantial one.

The Study

The study involved 104 participants who were given three everyday snacks, including apple pie, potato chips or chocolate, in a variety of portion sizes ranging from very small to very large. The smallest portion size given was approximately 0.4 ounces, which equates to the size of one bite of food. The largest portion size given was roughly seven ounces, which was the amount of two slices of the apple pie. The scientists recorded the participants' levels of hunger and cravings both before they were given the snack and 15 minutes afterwards.

The results of the study showed that hunger and satisfaction ratings after eating the snacks were equal amongst all of the study's participants. The group that consumed the largest snack portion took in 103 more calories, which was 77 percent more. Long-story short: small-sized snacks may control your appetite and satisfy your cravings just as well as larger snacks. This has huge implications in the battle of the bulge because it demonstrates that you can eat a significantly smaller portion of a snack and feel just as satisfied as you would with a big snack, but take in 103 fewer calories in the process.

Downsizing Snack Portions

Shaving off 103 calories every day by eating smaller snacks would lead to a weight loss of 10.7 pounds a year, without making you feel like you're sacrificing. And isn't that what everyone who has struggled with their weight wants--to make small, realistic, simple changes that can be sustained over a lifetime to achieve long-term weight-loss success?

If you want to conduct your own study at home, try eating half of what you normally would eat for a snack and gauge how satisfied you feel afterwards. Ideally, your snack should be both filling and flavorful, simultaneously satisfying both your hunger and your craving.

Suggestions for Small Snacks

Here are a few snacks that clock in around 80 calories or fewer:

- 1/3 cup sherbert (70 calories)
- 1 small apple, 6 oz (80 calories)
- 11 baby carrots with 1 Laughing Cow Light cheese wedge (79 calories)
- 1/2 cup fat-free cottage cheese (80 calories)
- 20 pistachios (78 calories)
- 3/4 cup Cheerios cereal (75 calories)
- 23 grapes (78 calories)
- 1 cup sliced jicama with 1/4 cup salsa (66 calories)
- 1 sheet Graham crackers (55 calories)
- 1 cup blueberries or blackberries (80 calories)
- 1/2 medium mango (62 calories)
- 1 light string cheese (50-60 calories)
- 2 cucumber "sammies", each made with 2 slices of cucumber, 1 oz deli turkey breast, 1 teaspoon yellow mustard (70 calories)
- 1 large hard boiled egg (78 calories)
- 20 dry roasted peanuts (80 calories)
- 1/4 cup tuna, canned in water, drained, with 1 oz. Greek yogurt and 1 teaspoon sweet pickle relish (68 calories)
- 1 cup strawberries with 2 tablespoons light whipped topping (66 calories)
- 2 1/2 cups air-popped popcorn (77 calories)
- 1 medium (5 oz) bell pepper with 1 tablespoon hummus (71 calories)

Being Overweight May Cost You Up to $4,800 Per Year

The 4 Ways Madonna Taught Me How to Get Fit

2013-04-26T17:23:01Z

I love learning new ways to workout. It's one of the main reasons why I'm in the fitness business. That being said, when I found out I would get to review Addicted to Sweat (ATS), the new workout from Madonna (!) and her trainer Nicole Winhoffer of Hard Candy Fitness, I was pumped and, honestly, a little nervous. Not quite sure what I was in for, I decided to jump right into it so I wouldn't have any preconceived opinions. Here are the four things I learned from this workout.

1. Don't Judge A Book...

Tearing open the packaging that the 4 DVD set came in, the first thing I noticed were the titles of the individual DVDs. ATS' subtitles are Get Wet; Slippery When Wet; Wet, Wet, Wild; and Dripping Wet. (My first thought was that my editor sent me the wrong package because I'm pretty sure these are all films that you can find on the Spice Channel). A little skeptical, I popped in Get Wet and got to work. I never thought that the Electric Slide could be so difficult or make me sweat this much unless I was at wedding reception. The first DVD introduces the ATS Dance system. You get a warm-up plus tutorials for each dance as well as a cool down. We did the Step Together, Cha Cha, the aforementioned Electric Slide, and another Bonus Performance.

2. Towel Tough

The second DVD in the set, Slippery When Wet, introduces the towel workout to the ATS system. You basically use two bath towels to create resistance to your workout. As a guy who prides himself on resistance workouts, I was skeptical at first. How are bath towels going to provide me with a strong workout? About halfway through the workout I had a definitive answer. The moves are challenging, and it requires your muscular system to work differently than a normal weight-resistance workout. It's definitely a great way to build upper body, lower body, and core strength without getting into weighted resistance. I can see how appealing this can be for the female demographic, and since I strongly recommend resistance training for females to change their body composition and boost their metabolism, this gets my seal of approval.

3. Act Sexy, Feel Sexy

So the moves in the third DVD, Wet, Wet, Wild, most definitely made me get my groove on. A core specific workout, it's very similar to the first DVD with the dance moves involved. With moves like the Drop It Low, this dance-specific workout definitely puts some confidence for me the next time I'm hitting the club. At least I know I won't dance like a rhythm-less white boy anymore. In all seriousness, Wet, Wet, Wild was a pretty good core and cardiovascular workout. While not my first choice of a workout, I definitely can see why this DVD set is an effective workout that can be done in your living room. It also is a big confidence booster, not only working you in shape, but in the bedroom too!

4. Give 'em the Chair!

The last DVD in the ATS set is Dripping Wet, and it is in my opinion both the most challenging and the most gentleman's club-like Madonna video-esque workout. Incorporating the use of a folding chair, for me it was the hardest of the four workouts in the system. Another very intense core and muscular workout, it requires more balance and finesse than I care to admit that I lack. Regardless of my lack of sexy chair dancing skills, this workout was intense and definitely required the use of muscle groups I didn't know could work that way!

Overall, I would say that the ATS system is a challenging, fun, and intense workout that can help you get in shape and build confidence in all facets of your everyday life. When I did this review, my fiancée decided to get in on the action and she loved it. As a professional dancer and choreographer herself, she enjoyed the workouts and planned on incorporating some of the moves into her dance instruction. Ladies, if you're looking for a good DVD workout at home set, go with ATS. And for the gentlemen, if you are looking for a fitness-oriented gift for your significant other, ATS is the way to go!

WANT ANOTHER AWESOME WORKOUT DVD? CHECK OUT OUR REVIEW OF BOOTY BARRE!

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous professional, collegiate and amateur athletes across many different fields, including professional and arena football players, Mixed Martial Artists, elite runners, international soccer players, and more.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA, as well as the owner and operator of Funky Fitness PA, a personal training studio, in home personal training and personalized fitness planning service. Ryan's work has been featured across the US and the globe, working with clients in all facets of life. He enjoys working with weekend warriors, athletes, and everyone in between. You can check Ryan out on Facebook or follow him on Twitter, or you can reach him at funkytimefitness@gmail.com.

4 Delicious Ideas for Cooking Squash

2013-04-25T18:09:36Z

Squashes may not be the most glamorous vegetables, but they are delicious, versatile and chock full of fantastic nutrients to heal and nourish.

They contain vitamin A which improves lung health as well as folate and magnesium which help prevent heart disease, and manganese which works with potassium to help maintain healthy blood levels. Antioxidants and fiber go even further in making these vegetables power houses of nutrition.

Squashes are great additions to the kitchen grocery list as they work equally well in sweet and savory dishes. I like to roast mine before adding it to various dishes. The roasting deepens the flavor and adds a hint of caramelized smokiness.

Squash for Breakfast

Squash for breakfast is marvelous in a savory crust-less quiche. One way is to chop half a roasted pumpkin or butternut squash into bite-size chunks, mix it with roasted bell pepper puree, minced garlic, feta or chevre cheese, eggs, and milk. Pour it all into an oven-proof dish and bake until the center is firm and the top beautifully browned.

Squash for Lunch

Squash for lunch can be achieved by making Twice-Baked Sweet Potatoes. These are a little labor intensive, but worth the effort. Bake sweet potatoes until done. Halve them and scoop out the flesh, being careful not to tear the skins. In a bowl combine the sweet potato with chunks of roasted squash, thyme, and enough butter and milk to make the mixture smooth but not watery. Scoop the mixture back into the sweet potato shells and bake until the mixture begins to brown. If you really want to make it special, add a bit of brown sugar to the mixture then top each potato with caramelized walnuts.

Squash for Dinner

Squash for dinner is as easy as can be. Simply boil linguine in salted water. While it's cooking, cut roasted squash in small pieces, reserving about 1/4 cup. In a small bowl, add the 1/4 cup of squash and mash it well. Add enough cooking water from the pasta pot to make a smooth sauce. When linguine is done, drain it, then toss with the squash, sauce, and feta cheese. Serve immediately.

Squash for Dessert

Then there's squash for dessert. Add squash to sweet potato to make a creamy sweet potato pie that will rival any pumpkin variety. Steam or boil equal amounts of sweet potato and squash (enough for one pie), drain well and place in a large bowl. Add one can of coconut milk, 1/2 cup of brown sugar, 1/4 tsp each of cinnamon, ginger, nutmeg, and cloves, 3 eggs, and beat everything together until smooth and thick. Pour into pie crust and bake 30-40 minutes at 375 F, until middle is firm. Serve with whipped cream.

If these ideas don't suit your fancy, consider roasting squash in chunks tossed with olive oil, sea salt, and thyme. This makes a simple and good side dish for any meal. Or make a comforting bowl of soup by simmering squash, fried onions, and chicken broth until squash is tender. Using immersion blender, puree until soup is smooth and creamy. Serve with a dollop of sour cream or plain yogurt.

KALE FOR BREAKFAST, KALE FOR LUNCH, KALE FOR DINNER

Krista Bjorn is a food and travel writer. She blogs daily on her site RamblingTart.com. She's a self-described "Danish-Canadian lass who loves to write, travel and cook with people I love."

Common Exercise Injuries and How to Prevent Them

2013-04-24T22:54:21Z

Hope springs eternal, and when Spring has sprung, everybody is in a rush to get back into those good fitness habits that may have laid dormant over the winter. Many will jump right into some sort of training that your body probably isn't used to or has forgotten. Runners start hitting the asphalt instead of the treadmill. Many hit the gym and jump right into a lifting program that they might not be ready for. When this happens, your body has a tendency to say "No! No! No!" As a result, many will suffer from easily treatable and mostly preventable exercise-induced injuries. Here we will explore common injuries that you may face and how you can prevent and treat them.

Runner's Worst Nightmare

Whether you are a neighborhood jogger, a dedicated mall-walker, or you're training for a big race, an injury here or there is bound to happen. One of the most common injuries runners complain from is shin splints. Also known as tibial periostitis, shin splints can be a pain in the leg between the knee and the ankle. Caused from repetitive stress, it is a break down of fibrous connective muscle tissue in the area surrounding the tibia. If not treated, shin splints can lead to more serious injuries like bone breaks, stress fractures, and other musculo-skeletal leg injuries.

Some common sense treatments to avoid shin splints include changing up the surface you run on (avoiding concrete, asphalt, and other hard surfaces) as well as ensuring that you have proper footwear for your activity. Many companies offer additional support including compression sleeves, inserts, and the like. If you start to experience them, begin treating them with rest and ice. You can ice them down for about 20 minutes post exercise. If your shin splints get worse, consult a medical professional who can prescribe you more effective treatments like cortisone, physical therapy modalities, or other treatment.

The Gym Rat's Worst Nightmare

If you're more of a gym rat, don't think that the injury bug can't bite you where the sun doesn't shine. One very common, if not the most common, lifting injuries that can occur is a muscle strain. Basically, a strain is tearing of muscle fibers or tendons due to the overstretching or overworking of a particular muscle. You've probably had a strain before: muscles get stiff, some localized soreness, and, in severe cases, discoloration or even bruising of the affected muscles. In the majority of cases, strains can be treated with plenty of rest from use, approximately 20 minutes of ice applied to the affected area for several days (to reduce swelling), compression with an ACE type bandage (again to reduce swelling), and elevation to keep blood from pooling in the location or muscle you strained. Minor strains can negatively affect you for several days to a week or so. If pain, swelling, or other symptoms persist, this may be indicative of fracture, complete muscle tear, or other serious injury.

General Exercise Injury Prevention

All athletes, weekend warriors or otherwise, can benefit from some general tips on injury prevention from exercise. First and foremost, having properly fitted equipment, whether it be solid running shoes, or using a weight belt for heavy lifting, can work wonders in preventing common injuries like ankle sprains or muscle strains. Secondly, using proper technique and form (whether running, lifting, performing body weight exercises, or swinging a golf club or tennis racket) can prevent breakdown and injuries. Putting all these factors together can help you to avoid injuries as well as refrain from missing time in your workouts.

CAN A BEER A DAY KEEP YOUR BONES FROM DECAY?

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

Should You Be Afraid of High Fructose Corn Syrup?

2013-04-24T19:59:16Z

High Fructose Corn Syrup (HFCS) sounds creepy if you are aware of the controversy concerning it but unaware of what it actually is. HFCS and sucrose (table sugar) are both added sugars containing the simple sugars fructose and glucose. Fructose has been scientifically proven to pose more metabolic and cardiovascular risk than glucose, giving HFCS a bad reputation.

Table sugar (sucrose) is made by extracting and crystallizing sugar cane or beet juice and is always half fructose and half glucose. HFCS is made by adding enzymes to corn syrup, which is just single and short chains of glucose molecules. The enzymes convert about 90 percent of the glucose to fructose. This 90 percent fructose syrup is combined with glucose corn syrup to produce HFCS. Thus HFCS can contain variable ratios of fructose to glucose depending on the amount of glucose corn syrup added. The creepy thing about HFCS is that food labels do not identify how much fructose is in the product.

Dr. Kimber Stanhope, a nutrition researcher and nutritional biologist at UC Davis, said she would like food labels to specify the type and amount of added sugars in the product. This is because just as different fats are used by the human body in different ways, so are different sugars. Fructose has been shown to increase risk factors for cardiovascular disease and diabetes more than glucose. Fructose is used almost only by the liver while glucose can be used by all the cells in your body. Note that the liver is where sugar is converted into fat in your body.

Dr. Stanhope was recently featured on 60 Minutes for her groundbreaking study showing that HFCS increased risk factors for cardiovascular disease comparably to fructose and more than glucose in young men and women in just two weeks. This was the first and so far the only human study to compare the effect of HFCS (containing 55 percent fructose), pure fructose, or pure glucose on cardiovascular risk markers when consumed as 25 percent of total energy in the diet.

The amount of fructose contained in foods is a mystery to the general consumer. Supposedly the HFCS used to sweeten soda contains 55 percent fructose, however Stanhope notes that in a recent study published in the journal Obesity, Michael Goran "showed that the amounts of fructose in soda ranges from 47-65 percent, and it was two of the most popular brands that contained 65 percent fructose."

Many individuals against HFCS agree food labels should include fructose amount, but since there is yet no scientific evidence in humans that HFCS poses a greater risk than sucrose, this has not yet been approved by the FDA nutrition committee. Dr. Stanhope is currently studying the effect of HFCS compared with sucrose on cardiovascular risk markers and she states that she hopes the results will be available within a year. She also adds, "While this study will provide information about the effects of sucrose compared to HFCS when the HFCS contains 55 percent fructose, it will not tell us whether HFCS is more problematic than sucrose when the HFCS contains 65 percent fructose."

IT'S OKAY TO USE ARTIFICIAL SWEETENER...SOMETIMES

Debunking 4 Common Gym Myths

2013-04-24T00:21:39Z

Often, we have preconceived notions about exercise, or even gyms in particular. Maybe it's that only skinny people join gyms? Or maybe it's that personal trainers are just a bunch of drill sergeant Jillian Michaels wannabes? Or that all gyms are the same? Let's check out some common gym myths and the real truth behind them

MYTH: Since I'm a female, if I lift weights, I'll get grotesquely huge muscles.

Busted! As a female, weight lifting is one of, if not the best, fitness regimens you can do. Not only will it help destroy body fat, it will allow you to have long, lean muscles and kick start your metabolic rate. Since females do not produce the same amount of testosterone as males, you don't have to worry about blowing up like John Cena. However, it will help you change your body composition more permanently than some "body wrap party" some random person invited you to on Facebook.

MYTH: All gyms are the same, so I am going to join the cheapest one I can find.

False! While the number of small gyms and gym chains have increased and popped up all over America, not all gyms are created equal. Before you drop any cash on fees or club dues, you should check to make sure it has the right equipment, vibe, and hours for you. Suffer from arthritis? Think about a club with a pool where you can perform low impact, high intensity cardio by swimming. Work schedule always changing? Try finding a gym that has longer hours or is a 24-hour fitness facility. Getting creepy vibes from the staff? Make sure you click with the people at the gym, since (hopefully!) you'll be spending some quality time there. The same principle applies when hiring a personal trainer. Find one that works with your personality type. Tend to get emotional? Stay away from drill sergeant type instructors--I do little to no yelling at my clients, and get better results for them than by screaming my face off. Do a little homework first, and it will pay off!

MYTH: I've haven't lost any weight. Maybe this gym stuff isn't all it's cracked up to be.

Don't fret! Too many people live and die by the scale, and this is a major flaw in their game plan. Maybe you've been at it for a few weeks and have noticed that the scale won't budge up or down one way or another. They get frustrated because they can't see any numbers-based results. What they fail to realize is that once you begin exercising regularly, health benefits begin to happen...blood sugar lowers, you have endurance and stamina gains, inches (as in dress or pants-size) are reduced. Numerous other benefits that you can't measure with a bunch of numbers on a scale are gained, even if pounds aren't necessarily lost.

MYTH: I work out. That means I can eat a whole supreme pizza, plus a gallon of ice cream, plus drink a liter of cola!

We all know a person who can eat whatever, whenever, and however much they want and not gain an ounce. Maybe you used to be able to do that, but your metabolism hasn't been as friendly as you've gotten older. Heck, if I eat a cheeseburger I swear I jiggle for a week, and I'm in the gym daily. Just because you work out doesn't mean you have an all-access pass to eat everything in sight all the time. Nutrition is a key component of getting in shape, lowering your body fat, and changing how you look. That being said, you don't have to completely cut out the foods you like. Put some time and effort into choosing healthy options from your favorite places and things to eat and you can still enjoy food and make it work for you.

DEBUNKING 8 'FAD' DIET MYTHS

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.

10 Weight Loss Tips to Get Swimsuit Ready

2013-04-23T16:42:09Z

Summer is right around the corner. If you're struggling to get bathing suit ready, make sure you're following each and every one of these tips. They may seem simple, but they work.

1. Listen to Your Favorite Music While Working Out

Music affects your mood. Listening to your favorite beats while you work out gets you energized and will likely help increase the length of your work outs and/or the calories you burn.

2. Eat More Vegetables

Vegetables, especially those containing very little starch such as salad greens, tomatoes, and asparagus, are very low calorie but very high volume due to high fiber content. Most fiber is not digested and goes through your system, binding to excess cholesterol and other un-needed materials in the intestine.

3. Get Adequate Protein

Protein foods stay in your stomach longer than other foods. Protein foods help you feel satisfied longer, helping you eat less at your next meal or snack.

4. Eat Fruit for Dessert

It's possible to eat too much fruit. Fruit has many benefits but also is a natural sugar that if not burned off can cause weight gain. Think of fruit as a dessert food rather than other dessert foods which tend to be high in bad fat and have little nutritional value.

5. Avoid Starches and Sweets

These are foods that are quickly metabolized into blood glucose, your body's main source of fuel. If you don't use that fuel by exercising, the body stores it which can cause fat gain.

6. Weigh Yourself Often

Studies have shown that weighing yourself often, at least once a day, can help you understand your body and improve weight loss efforts. Foods affect individuals differently so weighing often can help you understand effective weight loss methods for your body.

7. Eat 5 to 6 Small Meals or Snacks Daily

An empty stomach can signal your liver to make and release glucose (sugar) into the blood for energy. Skipping meals or only eating once or twice a day can put your body in starvation mode, slowing your metabolism down, and causing your body to hold onto food when you do eat.

8. Sleep 8 Hours Every Night

Studies show sleep deprivation changes appetite hormones, increasing hunger and caloric intake. Sleep deprivation has also been associated with increased fat tissue and decreased muscle tissue.

9. Add Resistance Training to Your Workouts

Muscle burns more calories at rest than does other body tissues. This means, if you build more muscle, your will be burning more fat while just sitting!

10. Drink Less Alcohol - or NO Alcohol

Alcohol calories are prioritized; you must burn off all alcohol calories before you burn food you ate. Alcohol increases your appetite so you eat more if you drink, and is metabolized like a fat in the body. You wouldn't drink fat if you are trying to lose weight would you?!

HOW YOU CAN BE BEACH READY IN ONLY 4 WEEKS!

How to Find the Best Personal Trainer for You

2013-04-22T16:45:15Z

Finding a good trainer is easy, but finding the BEST trainer will take a bit of work. It's all about finding a trainer that knows your body and will tailor the exercise program to you. A good trainer will:

Step 1: Evaluate Your Performance

The evaluation of your fitness will be done via a number of tests:

Body composition test -- This test involves taking your total weight, using skin fold calipers to test your body's total fat percentage, and determining your lean body weight. (Lean body weight is the most important thing to figure out, as it will help the trainer know how much fat weight you have to lose.)

Strength test -- You will be given very heavy weights to lift, and you will have to lift until failure to determine where your muscles are at in terms of strength and power.

Endurance test -- You will be given lighter weights to lift, but will lift them 20 to 25 times.

Cardio test -- A step test will often be applied to test your aerobic capacity, and it will help the trainer to see where you're at in your cardio training.

Flexibility test -- A simple sit and reach test will help the trainer to determine how flexible you are. This is necessary because flexibility will help reduce the risk of injury as you work out.

Step 2: Determine Your Basal Metabolic Rate

Once your physical performance has been tested, the fitness trainer should determine your basal metabolic rate. This is the number of calories that your body burns every day, regardless of your activity level.

Your lean body weight will have already been measured, and the number will be used to determine your basal metabolic rate. Fitness trainers certified by the National Federation of Professional Trainers use this formula to determine BMR:

LBW x 11 = BMR

Example: Your lean body weight is 150 pounds. Multiply that by 11, and your basal metabolic rate is 1650. This means that your body burns 1,650 calories on its own every day.

Once the trainer has this number he will be able to figure out how many calories you need to add (for weight gain) or subtract (for weight loss) from your daily diet--or how many you'll need to burn for safe weight loss.

Step 3: Test Your Blood Pressure and Heart Beat

Regular exercise reduces blood pressure, but the trainer will need to take a blood pressure test initially in order to be safe.

Your heart beat will also need to be calculated in order to determine the intensity of your workouts:

Maximum Heart Rate = 220 - (your age) (Example: You are 45, so {220 - 45 = 175})

Resting Heart Rate = Number of heart beats in 10 seconds (when at rest) x 6

Remember, your target heart rate will be between 60 and 90 percent of your maximum heart rate--depending on the workout. The trainer will need to know these things in order to ensure that the program is optimized for your body.

Step 4: Create a Program for You

Once the trainer has all of these things, he will be able to create a program for you. The program will include details like:

Number of reps per set -- 4 to 6 for strength, 12 to 15 for general fitness, 20 to 25 for weight loss.

Specificity training -- Training for a specific sport or activity.

Balanced workout -- Training both the upper and lower halves of the body, as well as the core.

Desired intensity -- Targeting the optimal heart rate for the workouts.

Once you have the program, you're ready to get started working out--with the help of your professional trainer!

MORE ON TRAINERS: 7 QUESTIONS YOUR TRAINER SHOULD BE ASKING YOU

The Secret to Healthy Delicious Meals Is...

2013-04-19T17:00:11Z

It is difficult to eat healthy when you're working or going to school full-time or trying to juggle both while raising a family or running a business. But with a little planning and the help of your slow-cooking crockpot, it is not only manageable, it's delicious.

If you've never used a crockpot before, start small with a piece of meat like a pork or beef roast. Before you head out the door in the morning, pop a thawed roast in your crockpot with a chopped onion and some garlic (you don't even have to peel them!), salt and pepper, and when you get home at night, you'll have succulent, tender meat ready to slice for sandwiches, shred for enchiladas, or serve with steamed or roasted veggies for a low-carb dinner. Strain the broth and save it for a batch of soup or a savory gravy.

Turn leftovers into a delicious homemade soup. Simply place meat from last night's roast chicken into the crockpot and add chopped veggies such as carrots, potatoes, and onion. If you've got extra rice, add that. Some peas or corn? Add those too. Cover with water, add a few bouillon cubes, and for dinner you'll have a hearty stew rich with mineral and vitamin-laden veggies and protein-rich meat. Put the leftovers in containers to take to work for lunch the next day.

Instead of laboring over a stove top or wok, use your crockpot to create delicious curries, stews, and chili. When you get home just cook up rice or add a side salad for a nutritious and rib-sticking meal.

The crockpot is not only good for hot foods, it's also a great tool for flavor-rich foods that can be served chilled. It is very handy for a cold fish soup such as Chilled Tilapia Stew filled with fresh herbs and fire-roasted tomatoes and drizzled with zesty lemon juice. Before going to bed at night, fill the crockpot with all the ingredients, save the lemon juice, and put it on low overnight. The next morning move it to the fridge to cool and be beautifully chilled in time for dinner.

If you have a surplus of fruit and vegetables, use your crockpot to turn tomatoes into sauces, fruit into fruit butters, and zucchini or carrots into purees that can be stirred into soups or stews for added flavor and nutrients.

During the cold months of the year, fill your house with delicious aromas by simmering apple or currant juice with star anise, cinnamon, and cloves for hot cider. In the summer, turn these concoctions into gourmet popsicles by cooling the mixture, pouring it into molds, and freezing until firm.

Do you have a favorite crockpot meal?

WANT ANOTHER SECRET WEAPON TO FITNESS AND WEIGHT LOSS? THE BLENDER!

Krista Bjorn is a food and travel writer. She blogs daily on her site RamblingTart.com. She's a self-described "Danish-Canadian lass who loves to write, travel and cook with people I love."

Plateaued? How You Can Change Your Workouts to See New Results

2013-04-18T17:50:30Z

If you've ever tried to change your body composition, maybe for your wedding, or training for a 5k, or whatever your reason, you've probably hit that wall. You know the one I speak of: that immoveable, solid brick-with-steel-reinforced-concrete wall. You lost 5 pounds, or added some definition, but then nothing else happens. That 15 pound goal? Can't hit it. Lowering your body fat? Not low enough.

In gym speak we call it the plateau. It's when your body adapts to the same workout routine. It's a common problem many people (newbies and seasoned fitness vets alike) suffer from. The good news? You can break through your plateau and continue to get the results you want. Let's breakdown why we hit the wall, and how we can bust through it!

Hitting Your Plateau

When you start a fitness plan, it feels great, right? You sweat, you lose some inches, gain some muscle tone, and all is right in the world. And then about four to six weeks of doing the same routine, you may notice that the scale won't budge, or your waistline hasn't shrunk anymore. This is the first sign that you are hitting the plateau. It's also the first sign you need to change up your routine. Just like you won't get any stronger if you don't add more weight, or if you want to run a marathon you continually run longer distances until you can handle 26 miles. Your body, and muscles, will get used to the same workouts, and then stop adapting. This leads us to the main principle of how to beat your plateau: muscle confusion.

What is Muscle Confusion?

At its most basic definition, Muscle Confusion is the principle of continually changing the type of stress (exercise) that you put on specific muscle groups. While this may seem like Greek to you, let's put it in a better perspective.

Say you want to add definition to your arms (biceps, triceps, and and shoulders/deltoids). You begin by doing bicep curls with dumbbells, triceps overhead dumbbell extensions, and shoulder shrugs. You do it for 4 weeks, say, and see some results. Muscle confusion requires you to alternate the exercises (dumbbell hammer curls, triceps pushdowns, and dumbbell shoulder presses). By doing this, your muscles are forced to continue to adapt, thereby becoming stronger and more defined. By confusing your muscles, they will continue to grow and help with your physique and toning.

Weighty Matters

In addition to adding varied exercises into your workout, you should also be cognizant of the weights or rep numbers that you perform. In order to see gains, you must continually push yourself by adding weight or increased repetitions to these exercises. You don't have to be Superman, either. Simply moving from 5 to 8 pound dumbbells, or performing 12 reps instead of 10, can help you see gains in these areas.

The same principle can be applied to cardiovascular endurance. You can only build stamina by increasing the intensity and/or time that you perform cardiovascular work. Increasing by an extra tenth of a mile, or an extra two minutes, or stepping the intensity up a notch each workout will help you to reach your goals more often and stay away from being stuck in a workout rut. If you still need help, a qualified fitness professional should be able to help you find exercises to add to your repertoire. Good luck and bust through those plateaus!

DULL WORKOUT? WE'VE GOT 4 WAYS TO IGNITE IT TO TAKE YOU TO THE NEXT LEVEL!

Ryan Barnhart, MS, PES, is a certified Performance Enhancement and Injury Prevention Specialist through the National Academy of Sports Medicine (NASM). He also holds a master's degree in exercise science, as well as a bachelor of sport management, both from California University of Pennsylvania. Ryan has worked with numerous collegiate and amateur athletes across many different fields. Ryan also has had the opportunity to work with several professional athletes. Recently he has worked with amateur and professional athletes within the emerging sport of Mixed Martial Arts.

Ryan is currently the director of fitness at a 700+ member gym near Pittsburgh, PA. He enjoys working with weekend warriors, athletes, and everyone in between. You can contact Ryan at rbbarnhart@gmail.com.