Making Better Bodies Blog

Plating your food to lose weight

2018-05-04T14:25:00.002-07:00

The key to managing weight loss can be a simple endeavor.

Simply learning how to plate your food properly without the worry of over eating has rich potential in reducing body weight.

Portion control is the key to managing daily calories. But using everyday plates may not be sufficient in helping you to accomplish this.

I have enclosed for your review a plate that a client found on Amazon.com: http://a.co/3WbpCDG

As you can see this plate is sectioned to accommodate the food groups necessary to fuel your body:

Protein
Fats
Carbohydrates

Carbohydrates

Fats

Protein

Fill your healthy food choices in the appropriate sections.

DO NOT OVER FILL THE COMPARTMENTS!

Over time the GOAL will be:

To identify what a proper food portion should be.
To get you comfortable consuming healthy food choices.
Making better conscious decisions concerning food.

It's the small and consistent changes that makes the longest lasting body changes.

Hope this helps clarify some things.

Next Level Personal Fitness Systems

Check out my New Website!!

2018-05-03T08:01:00.000-07:00

Hello Everyone,

I recently re-did my website. Please check it out and give me some feedback. It would be appreciated.

Next Level Personal Fitness Systems

7 Tips to Exercise Success!!

2017-12-13T10:05:00.001-08:00

Next Level Fitness by Abu Pigott (Dr. Pigott)

Pain Medications the Pro's and Con's

2017-07-21T08:12:00.001-07:00

We had a discussion in the gym the other day about the Pro's and Con's of taking OTC ( over -the-counter ) medications. A number of valid points were brought up and discussed. So in order to get a grasp of this topic I did a bit of research and found out some interesting things about pain and anti-inflammatory medication.

First off pain and anti inflammatory medications are different classes of drugs that control injured body tissue. Some medications can be one or the other or a combination of both.

The big four ( OTC ) medications are aspirin, ibuprofen, acetaminophen, and naproxen. This group comprises the group of drugs that are called NSAIDS ( non steroidal anti-inflammatory drugs ). T

Aspirin, sold as Aspirin or Bayer is an one of the oldest pharmaceutical products to relieve pain. It can treat pain, fever, headache, and inflammation. It can also reduce the risk of heart attack. It is best to take this medicine with food or milk.But many who take aspirin, have a risk for ulcers ( which are small holes in your stomach lining due to excessive aspirin intake , hence the "Acid" factor) If taken at the recommended daily dosage even on a regular basis, some may have stomach irritation while others don't.

Ibuprofen,

sold as Motrin, Midol or Advil, is chemically similar to regular Aspirin and functions in a similar way. In lower doses, ibuprofen seems to irritate the esophagus and stomach lining less than aspirin and naproxen. Do not drink alcohol while you are using this medicine.

Naproxen, sold as Aleve

, is especially effective as an anti-inflammatory agent. It also has factors that can irritate the lining of the stomach. But is a very effective pain reducer.

Acetaminophen, sold as Tylenol, Anacin, Does a decent job as a pain reliever. But has more anti inflammatory properties. It is best not to combine aspirin and acetaminophen as they can cause nausea and stomach irritation.

Do not drink alcohol while you are using this medicine. Acetaminophen can damage your liver, and alcohol can increase this risk. Do not take acetaminophen without asking your doctor if you have 3 or more drinks of alcohol every day.

To get the maximum benefit of taking OTC medication here are a few steps to consider:

READ THE LABEL!!!
Take the recommended dosage. That can be 1-2 tablets, capsules or gel tabs every 2 - 4 hours depending upon the strength of the medicine you are taking.
Make sure of what you eat or drink when taking medication. Some products require food or for you to not have food. Almost all OTC definitely restrict alcohol usage!!!
Absolutely no drug combinations!! If your taking a particular medicine. Take that until it's cycled out of your system.
OTC are short term solutions. If your pain and swelling last's longer than 3 days and shows no sign of abatement. Thats when you should contact your primary health care provider to make an appointment to find other solutions.

So to summarize everything discussed.....

The Pro's are: short term relieve for most sprain/ strain injuries

The Con's are: taking more than recommended, ( # of tablets, capsules, gels ) taking for longer than recommended ( # of days to weeks ), that can lead to irritation of the stomach lining or worse, ulcers and combining with other medications

OTC medication works best in conjunction with palliative care ( i.e heat and ice therapy , electrical muscle stimulation ) When used proactively together and consistently most sprain/strain/bruise injuries can be resolved in about 7-10 days.

Again if your symptoms persist more than a few days ( 3 or more ) then that is when it's prudent to seek health care advise.

If any of you have additional information about the above topic please share.

The next Blog will deal with natural remedies that have inherent anti-inflammatory and pain properties that can mediate your usage of OTC.

Hope you find value in this article.

Next Level Fitness
A. Pigott DC

Life Changing Weight Control Tips

2017-06-08T09:35:00.005-07:00

Losing weight isn't easy, but with determination, a good attitude and an experienced fitness professional you can get long term health benefits. There are numerous studies, countless books and videos about fitness professionals influencing thousands of people to lose weight and keep it off. We can learn from these examples on what it takes to achieve a fitness based lifestyle.

Lose weight for your health

Have you asked why you want to lose weight.? We all have our reasons to this question. If you are trying to be unrealistically thin or looking for rapid weight loss over a few weeks. You are likely to be disappointed and experience frustration when your body refuses to meet these goals. If good health is your goal, you will be happy to know that this is the best path to help you reach and achieve those goals is by adding more physical activity and making better food choices. Even though this method will be slow, you will be achieving your most important goal: good health now and in the future.

Try to lose 10% of your weight

Current studies demonstrate that losing as little as 10 % of your bodyweight helps create enormous benefits which improve the regulation of :

Blood Pressure

blood sugar
lower blood pressure
improved blood cholesterol levels.

The best way to lose weight and keep it off is to change and modify your current lifestyle. Be patient with yourself. Changing habits can be difficult.

Make your lifestyle change your goal.

People who have successfully lost 20 or more pounds and have kept that weight off for a year or more achieved their success by changing two things:

Group Training

their physical activities
eating habits

The secrets to weight-loss success are not that secret, but the same consistent information that you have been hearing over the years: EAT LESS and EXERCISE more! Rather than focusing on how much weight you lost that week, focus on how many days you took 10,000 steps that equals ( 5.2 miles ) or how many days you performed some form of physical activity for at least 20 -30 minutes that week.

Make changes you can live for forever

Making a commitment to lifelong change can be a challenge, but your ideal weight is a product of daily habits. To reach your desired weight loss, you will need to maintain a higher level of physical activity per day and week and practice your new eating habits. You'll have more success if you make manageable changes that you can live with.

Exercise daily

Exercising daily can help you reach your weight loss goals. Those clients who are successful at losing weight often exercise 30-60 minutes/day and do this @ least 3-4 more times per week. At this level of you'll be burning a lot of calories. Of course, If you are not accustomed to exercise, check with your fitness professional first and begin slowly, gradually increasing the amount and intensity of the exercise you do each day.

Keep records

Keeping track of your activity is a great way for you to stay motivated. By recording your fitness activity and food intake you can stay on point. Keeping records helps to keep you honest and focused. It may seem tedious and a bit boring at first, it won't take you more than a few minutes each day to write you successes down and help you to stay the course.

Get some support

People who want to be successful at losing weight and keeping it off are best served when they receive the support of family members, friends and health professionals. One of the best support groups is finding and signing up with a fitness professional that can hold you accountable too staying the course on your fitness journey.

Recognize that change can be challenging

Changing behavior or habits can be a daunting task. Thoughts and beliefs that are enshrined as the holy grail now are antiquated and you have to hit reset. Try to plan ahead for those days when you have a thousand things to do and as a result you may not get the chance to exercise and eat right. Realize that changing habits takes effort. Remind yourself that your good health is a priority. When you do slip up, forgive yourself and get back on track as soon as possible.

I hope this information was beneficial and has value. If you have any questions feel free to reach out.

Enjoy!

Next Level
A.Pigott DC

Successful Weight Control: Work with Your Body

2017-05-10T08:22:00.001-07:00

Most peoples attempts to lose weight can end in frustration and disappointment. This is because people usually try to lose weight in a number of ways:

Restricting calories ( dieting)
Skipping meals
Over training leading to injuries.

Weight that stays off is the result of a healthy lifestyle that controls and reduces the above and with balance can lead to more stable and safer way to manage your body weight.

Beware of restrictive diets

To many modern day diets have food restriction as a basis of their ability to help people lose weight. Many people find that diets that restrict certain food's or groups of foods groups lead can lead them to crave these forbidden foods. Let's face it. It's is human nature to want what we can't have. But for many people their brain chemistry may be creating a neurological link to these unhealthy or healthy foods that are consumed in unbalanced proportions on a daily basis.

If the brain thinks that food is scares, it may signal the drive to eat. Food restrictions may also affect the levels and regulation of important brain chemicals called neurotransmitters. Neurotransmitters are chemical messengers that allow nerve cells to communicate with one another. Neurotransmitters:

Active in all aspects of nerve function
Conscious awareness: remembering, thinking, and feeling.

Serotonin is one of the neurotransmitters that may play a role in food cravings, especially cravings for carbohydrates, such as desserts, breads, pasts and fruit. Many functions involve the release of serotonin:

mood
sleep onset,
pain sensitivity
blood pressure regulation

And many anti-depressant medication relieve depression by increasing serotonin levels in the brain. Similarly, carbohydrate intake increases brain serotonin level, which may be why some people eat carbohydrates foods when they feel stressed.

So what happens when you restrict certain foods from your diet? You get very low calorie food intake and you get hunger combined with food cravings. No wonder such diets rarely work!

Work with your body

Successful, long term weight loss occurs as a byproduct of a balanced lifestyle. When you live your life in ways that reduce feelings of hunger, food cravings and emotional stress, you are more likely to achieve the biochemical well-being that enhances weight-control efforts.

The best way to accomplish this is to enjoy plenty of physical activity. Exercise is the corner stone of successful weight control for at least two reasons.

Physical activity burns calories and revs up your metabolism.
Exercise makes you feel good and reduces feelings of stress and depression.

People who are successful in their weight-loss efforts almost always attribute their success to regular and consistent physical activity. In addition, physical activity helps to keep you healthy and help to prevent many chronic diseases. Exercise in a nutshell:

Reduces your risk for high blood pressure
Type 2 diabetes
Heart disease
Some types of cancer.

Avoid fatigue

A recommendation to avoid fatigue may not sound like weight-loss advice, but it is! People tend to eat more when they are bored, not activity, lethargic and "just not in the mood". This leads to people "having to eat" to get the energy that they aren't getting perhaps from their sleep deprived lifestyles. Fatigue can also lead to stress, which in turn interferes with your intentions to eat well and exercise.

Nurture your " good-mood chemistry" by getting:

plenty of uninterrupted sleep
enjoying a rejuvenating recreation ( yoga, sauna, massage, walking, exercise )
drinking plenty of water.

These simple recommendations will keep you healthy and minimize your risk for developing colds and flus.

What about food?

Include plenty of fruits, vegetables and whole grains in your diet. Look for low-fat and whole fat choices when possible, but also include ( when appropriate, or when more good things go in then not so good things) a small serving of previously forbidden foods will help to reduce your risk for food cravings.

Keep expectations positive but realistic.

A balanced lifestyle does not mean that you will lose a dramatic amount of weight in a short period of time. In fact, a consistent exercise program coupled with a balanced approach to eating will lead to weight loss that will be more likely to stay off.

Hope you found this informative. Please share this email with your circle of influence.

Next Level
A.Pigott

How Do I Get My Spouse To Exercise?

2017-04-19T11:03:00.000-07:00

One of the many ways we get people to exercise is by getting them to come by the gym to be social and I don't mean Twitter or Instagram. Many people enjoy the social aspect of the gym. Meeting with friends or loved ones can help motivate you to not only work harder, but also to just show up in the morning, especially when it’s early and you might not want to roll out of your comfy bed! Your spouse can be a great fitness buddy…but if they aren’t interested, how can you convince them that a good workout is beneficial for both your relationship and your health? Well, here a few good reasons that NEXT LEVEL encourages you to get your loved ones involved!

-Mood: It’s no secret that exercise boosts endorphins, putting you in a better mood for your whole day. Instead of starting the day grumpy about alarms going off and who’s making the coffee, wouldn’t it be nicer to share the natural high that exercise gives you? Not to say that you can’t have a cup of coffee, too, but why deny yourselves the chance to optimize your mood for the entire day, the natural way?!

-Motivation: When you know you have an exercise partner, you are more likely to get out of bed because you feel accountable to someone else. A workout buddy is a great motivator, and may help you keep a more stable regimen than you would otherwise.

-Sharing a hobby: Sharing a hobby brings you closer together. Everyone is so busy these days, with their jobs, babies, social activities, and the like, sometimes it’s hard to find common ground! When you know that you have this one activity you can share together, you have something fun to talk about, you can even bring a little friendly competition to the table if you’d like! You can make fitness a fun, bonding experience!

-Confidence: When you exercise, you look and feel better about yourself. Confidence in a relationship is important, no matter how long you’ve been together! Being proud of your accomplishments as a team only strengthens that confidence, that pride in yourselves. You can’t go wrong!

It doesn’t matter if you are an advanced fitness fanatic, or brand new to the exercise scene…NEXT LEVEL welcomes everyone. Bring your spouse and loved ones in, we are excited to get to know them and help them through their fitness journeys!

Together, we can change our lives, bodies, and attitudes for the better!

Wishing you a great, fitness-filled week!

Dr. Abu Pigott

Salad Dressing for your Veggies!

2017-03-20T09:14:00.003-07:00

Salsa Vinaigrette

We know a large portion of our food choices should be as colored as possible. Greens, yellows, reds, blue, orange, purple and all colors in between.

When it come to salads we may have a tendency to purchase the latest low-fat, low sodium salad condiment. But without knowing the exact portions of ingredients and the sources of the product. It maybe in our best interest to make our own healthy "I know what it is dressing" because you made it.

Ingredients:

Dice up 3 fresh Roma tomatoes, 1/2 yellow onion, cilantro, 1 Jalapeno ( with, without or partially with seeds)

Add to it:

3 tablespoons extra-virgin olive oil
1/2 teaspoon ground pepper
1/2 teaspoon of Sea Salt
3 tablespoons of Rice wine vinegar or Apple cider vinegar

Mix all together. Can wrap and place in refrigerator for flavors to gel.

Place some on your favorite salad and enjoy! It can actually go on anything.

Let me know how and tastes and send me pictures of your creations!

Regards

Next Level

Dr. Pigott

The benefits of the Foam Roller and Thera balls

2017-03-06T14:03:00.000-08:00

March 3, 2017

Using rollers and small hard balls can be beneficial to helping you break up tight muscles and increase blood flow throughout your body. This doesn't replace regular flexibility work but used in conjunction can make a world of difference on post exercise activities and your ability to sustain your fitness levels longer.

There are a variety of rollers on the market that have a # of shape and sizes. The most important thing should be:

Try and position your body on the roller or ball so that the muscles you want to work on are placed in the proper position to get the maximum benefit.

Comfort ( not to soft or too hard )

Portability

Price ( range $14.99 - $45.00 )

Use the roller as often as possible. A few times a day or a few times a week. But definitely make an effort to use this therapeutic tool. It can help relieve:

sore muscles

ache muscles

low back strain

upper back strain

tight hams

tight quads

tight calves

You can purchase 1 on Amazon or when your at the gym use the ones they have there.

Hope this information helps you.

Next Level Fitness

A.Pigott DC

How to Plan your food plate......

2017-01-28T13:31:00.000-08:00

We all know that to reach an ideal weight whether it's weight loss or weight gain. It largely depends upon the type of food we choose to consume on a daily basis. It's difficult to achieve the aforementioned goals without focusing on the quality, type and preparation of the foods that we are about to eat throughout the day.

I have enclosed for your review some ideas on how to prepare your plate for the foods you are about to eat. This is the First point in managing your daily food caloric intake.

If you look at a typical food plate in your house. See this link:Plate (dishware) - Wikipedia

Appetizer, dessert, salad plate, and side plates: vary in size from 4 to 9 inches. Bread and butter plate: small (about 6–7 inches) for individual servings. Lunch or dessert plates (typically 9 inches) Dinner plates: large (10–12 inches), including buffet plates, serving plates which tend to be larger (11–14 inches)

https://en.wikipedia.org/wiki/Plate_(dishware)

View the image below. What do you think is the right answer? Which plate has the most food on it?

Appearances can be deceiving.

The best way to prepare your plate for food is to:

Divide your plate. Where a 1/2 of your plate is comprised of vegetables, 1/4 is comprised of protein, 1/4 is carbohydrates. Colors should be on your plate in as much a raw state as possible. ( Don't over cook food!! )

The 1/4 spaces could be protein from: ( beans, meat, dairy, tofu, fish, quinoa ). The 1/4 spaces could be for carbohydrates: ( whole grain breads, rice, potatoes, pasta, beans )

Second point. You should approach all food choices throughout the day with this in Mind:

Does it have things with color ( vegetables )?

Does it have a complex sugars ( rice, potatoes, pasta )?

Does it have protein ( meats, fish, dairy, chicken)

Is it 1/2,1/4,1/4 portioned already or do I need to make it like that?

Always consume fluid preferably water minimum of 16.9 fl oz.

Nutrition experts say not to eat after a certain time i.e after 8PM. But in the real world with the odd hours we have and the extracurricular activities in which we like too participate. We have to be doubly aware of the things we are choosing to eat to maintain our lifestyle.

Third point. Practice the above as best as you can. To make it easier; plan the day before or first thing in the morning; to determine what your best food options/choices are throughout the day.

Hope this helps you make better food decisions to help you maintain, lose or gain the weight you want.

Next Level

Dr.Pigott

Welcome to the year 2017!

2017-01-18T14:43:00.000-08:00

Hello and Happy New Year

Well it's 18 days into 2017 and now we can begin to focus on new and healthy habits. What will be your fitness plans for this year? In my experience, any action that you want too begin has to be on the spot. Talk of a specific days and time in the future is putting change off and will only result in you doing nothing. In order to make change it's best to begin immediately.

For example you want to begin exercising and eating right. Doing both sounds easy but they have their individual subcategories that make it a challenge to figure out what is the best course of action and then how too stay the course. Some of these challenges consist of....

What to eat.
When to eat.
Time to exercise.
Where to exercise.
Do I have time for any of this?

It can be overwhelming and frustrating to make concrete changes to your life and body. Having a plan works

First let's start with food:

Example of food plan.

Here is an outline that can give you some ideas on proper food choices:

Always eat Breakfast, Lunch, Dinner

Make sure your food choices consist of:

Fluids: As close to water as possible. 6-8 8 oz glasses per day. or 1/2 your body weight in fluid oz.
Carbohydrates: All complex. Whole-wheat is not Whole grains. Whole foods= full energy.
Protein: land and sea based. Palm size servings
Fats: A serving of oil is 1 tbsp. or a pat of butter. In this order of usage ( Olive, Canola, Butter )

The key to changing your weight is to find foods that you like in the "food choices" and a create a variety of foods per group that can help you make wise decisions.

If you snack between meals: Snack on fruits, dried fruit and nuts, protein bars, No processed snacks in packages!

3 - 5 portion controlled meals a day eaten every 2.5 - 3 hours.

First create a chart and find out what foods you like per food choice group. Then from there choose the healthiest foods and eat as many of them as you can.

Hope this helps

Next Level

A.Pigott DC

Fitness Mental Discipline

2016-11-14T07:59:00.006-08:00

11/9/2016

We all want to be fit and too stay healthy. It's never an easy proposition. But with day light savings upon us....

.......it can be a challenge to maintain our fitness activity to it's fullest potential.

I've listed below some ideas that you can use to try and help you stay the course in the challenging weeks ahead until we hit Spring again.

Go to bed at a regular and consistent time.
Prepare you meals the night before so you have an idea on how you plan on fueling yourself
Plan your days of activity. This I can't be stressed enough. Make time for your health and wellness.
Think good thoughts. Read improvement books, have meaningful conversations with others. Be with liked minded goal oriented people. It'll help you stay focused.
Even when you don't want to.....you have to train! Sometimes it's very, very easy to say " I'm tired I'll do it tomorrow. Really? In my years of training that is the kiss of death! Don't succumb to angst!
Make sure your scheduling your fitness sessions with me

@ Next Level. It's much easier being with a trainer knowing that you have to be at an appointment to help you stay on point.

There are a # of other things that you can employ to the stay the course. Try and find the things that work for you and stay consistent. You'll be better off for it!

Hope you find value in this blog.

Next Level Fitness

A. Pigott

Winter time fitness. It can be a challenge

2016-10-26T09:43:00.002-07:00

11/25/2016

Well summer left us a few weeks ago and we are now left with less sunlight and an early evening darkness. This time of year is hibernation time for most of us and tends to be a period of relaxation and regeneration. It fits into the natural cycle of of nature......

But in the modern world we can't go to sleep for 3 months!

Maintaining your fitness program during this time of year can be a real challenge. If we want to keep our active lifestyle we are going to have to modify a few things in our lives so we can keep doing what we like and need to do!

First let' start at the beginning:

Don't eat late.

Especially after 8:00 PM. If you do eat have to eat after 8:00 PM limit yourself to protein, vegetables or salad's. No carbohydrates. Why? Because they are sugars and sugars store in fat. Protein and vegetables not as much

Practice good sleep habits. This is tricky. Why? We get home late. We eat late, We watch TV to catch up on our latest favorite episodes. Eating late and watching TV keep your brain active. You can record TV shows and then watch it at lunch or during a break in your day. Also turn of any lights ( computers, phones, cable boxes ) these "blue lights" can affect your deep REM sleep patterns.

Plan your meals. Plan what you are going to eat. Eating whatever doesn't work. So when your awake you'll know what your sources of fuel will be and you'll be able to plan your meals more efficiently. By planning you'll be minimizing hunger pangs and limit making poor food choices which can impact your fitness efforts.

Take breaks. If you own your own business that can be quite easy. If you don't then try and find time in your day to sneak a 7 -12 min "eyes closed shut" place so that you can calm your mind and re-energize your body.

Stay consistent with your fitness routine. It's very easy to stop training due to because it's dark in the morning, we didn't get enough sleep, we had or will have a busy day. Sometimes we do need to rest. But most times we need to stay the course and maintain our consistency. So when you think you can't get up you can. Sleeping in an extra 5 min can have you sacrificing 50 min of good healthy physical activity that can help you manage your healthy lifestyle better. Our sessions are designed ( 1-1 training and small group training ) to get the max stimulation for your body which leaves enough time for you to get your fitness in and go home and prepare for the day or next day.

Maintaining health and fitness is not easy. But it is a necessary endeavor to help us maintain mental and physical acuity and a sense of well being.

Hope this helps.

Yours in health.

Next Level
A. Pigott

Best practises while eating out

2016-09-28T17:17:00.001-07:00

I had a nice discussion with 1 of my client's this morning. We were talking about food and how much and how often we should be eating. The topic came up was we were discussing how to "control" one's urges for food when we get hungry.

The topic alone can go in so many different directions so let's stick to things that we can "control" the most.

Eating shouldn't be a chore and it shouldn't be confusing about what it is that you would like to eat. The main thing I try to apply when choosing food is what are the available choices of food that I have to choose from and what energy "can it give me":

I always look for these basic food groups when eating: Does it have.....

Protein: meat, fish, chicken, pork, tofu, quinoa, cheese, beansA serving size is 1/2 of your palm or the size of you hand

Fats: vegetable oils, animal fats. A serving is 1 - 2 tablespoons

Carbohydrates: breads ( sandwich bread ), rice ( white or brown ), potatoes. A serving of bread is 1 slice. Rice and potatoes are 1/2 - 1 cup

Beverage: Mostly water, ( plain or carbonated ) or low calorie carbonated drink, tea (unsweetened), juice. A serving of beverage is between 6 - 12 fluid oz

Minerals: fruit, vegetables ( raw or lightly steamed or flash fried ). A serving of salad dressing, 1 - 2 tablespoons.

I know spices are all the rage these days but most food has it's own natural balance of flavor. You don't need to season your food to much. Nature has balanced our foods to have the right amount of portioned minerals and vitamins per serving which helps give texture and flavor to food.

When you're out and about you should already have an idea as to what it is that you want to eat. Either prepare small snacks ahead of time or have a favorite food spot that allows you to plan your meals with the above food categories in mind.

No matter where you are in your day. When you get hungry you do have "control" over your food choices. Take the time before hand to speculate on where you want to go and what type of food that you want to eat. Giving yourself a head start in food choices helps you make better decisions around your diet.

Making better bodies.

Dr. Pigott

Some ideas to stay fit this summer.

2016-06-01T11:51:00.002-07:00

Summer is coming up and whether you will be traveling abroad, in another state or you will be at home. Being on vacation can't be an excuse to not stay active. Your activity should be modified to accommodate the fact that you aren't in your everyday fitness environment.

Look below for some illustrations of activities that you can do:

Camp: hiking, running, biking, swimming

Beach: swimming, walking

Travel: A lot of walking, 15 min exercise routines

Staycation: hiking, walking, biking, training @ Next Level, running Lake Merritt,

Whatever it is that you'll be doing this Summer make sure you make time for fitness or at least being active.

Camping: hiking, swimming, boating, bike riding, running

Beach: surfing, boating, swimming, volleyball, running, beach tennis

Travel: a lot of walking, biking,

Staycation: biking, running, exercise ( home or gym ), swimming, hiking, exploring your neighborhood

There are many things you can do this Summer. If you plan it out so that while your enjoying yourself you are also staying consistent with a fitness based lifestyle.

You'll be very happy that did.

Next Level Fitness
Pigott DC

It's March and you made it past February......

2016-03-11T11:31:00.001-08:00

......now it get's more tolerable. Notice I didn't say "easier."

Fitness is never easy but we can adapt. Exercise is a long and continuous journey that has along it's path peaks and valley's as we do are best to live productive life's.

That's why NEXT LEVEL works.

Keep up the good work!!

It's February are you still making a commitment to fitness?

2016-02-25T18:11:00.001-08:00

It's February 2016. Why is this month significant? Because in the fitness industry February is the month when most fitness professionals start to see clients abandon ship and head to couch potato island for Mai-Tai's and deep-fried buffalo wings.

Well we fitness professional don't want that to happen. So if your coming to NEXT LEVEL . We are here training 3 - 6 days / week. The key to maintaining this regimen is being around good natured and cool people who share your values and lifestyle. These people also what to be happy and be around other happy people so that they can recharge their batteries and meet the challenges of their day!

It's never easy to exercise but the will to want to be better than you were yesterday is a reason why you should get up everyday to train, strain and sweat your temptations and stress away.

So you owe yourself the dedication to your own well being and happiness.

See you at the "place where everybody knows your name"

NEXT LEVEL Personal Fitness Systems

Dr. Pigott

How to make New Year's Resolutions work!

2016-01-14T17:05:00.001-08:00

Greeting to all,

Welcome to the year 2016. Well we are into a new year with new challenges and opportunities awaiting us. As always we all want to strive for those goals we some how missed to complete in 2015 and with a new year we hope to steer ourselves back on course.

So for clarity. I don't make resolutions because inevitably I will break them. So my attitude is to write down all the things that I want to accomplish and make a chart from it. I prioritize what I consider most important and I give myself a time frame to complete these tasks based on what is on the chart. Short term tasks I give myself week to as long as a month. Long term can be a few weeks to months.

Then I tackle each of them. Sometimes it can be multiple ( i.e 2 -3 ) or 1 project. As they are completed I scratch them off the list. That is what I use to help me stay focused and on course. So in a way they are more constructive resolutions.

Remember that the fitness lifestyle we live is not for short term results. Its for lifetime results. That confirms that our approach must be consistent and productive.

So let's all get our charts set up. Write down what you want to get done this year and begin your journey to accomplishment and fulfillment. Below is an example:

Remember that the chart is there to help organize your actions to complete projects. It shouldn't be a chart that causes you stress or dread. If it does re-prioritize what you need done and make it more user friendly.

Hope this helps.

Regards,

NEXT LEVEL Personal Fitness Systems
A. Pigott DC

How to calculate your heart rate.

2015-09-14T17:02:00.002-07:00

Running the Lake

Do you know what your exercise training zone(s) should be? Below is a formula you can use to calculate your specific heart rate and figure out what your exercise training zones should be when you are being active. This formula is expressed as a range that has a low and high number.

Every 1 - 2 a month re-check your heart rate. Try to keep your records of the dates and times as consistent as possible. ( i.e once every two weeks , Tuesday 7:15 am. )

Here is a sample formula for calculating your training heart rate. It's called the Karvonen Method:

Age-Predicted Max Heart Rate ( APMHr ) = 220 -Your age
Heart Rate Reserve ( Hrr ) = APMHr - your current Resting Heart Rate ( Rhr )
Target Heart Rate ( THr ) = ( Hrr x % of exercise intensity ) + ( Rhr )

How to calculate your resting heart rate (Rhr): Take your index finger and place it either on your neck ( carotid artery )

Right carotid artery

or by your wrist (Radial artery)

Left Radial Artery

Apply light pressure and count the # of beats starting with zero in either 10 or 15 sec. Multiply your respective count times the # it takes to make a minute. i.e 15 beats in 10 sec x 6, or 15 beats in 15 sec x 4,

Start between 45- 85% to determine exercise intensity so as to determine your aerobic training zones.

proper Heart rate signal

We will use me (Abu) as an example:

(APMhr) = 220 - 48 (age) = 172 bpm
(RHr) = 68 bpm
(HRr) = 172 - 68 = 104

104 x .50 + 68 = 120
104 x .70 + 68 = 140.8 ( round up 141 b.p.m )

Based on the above formula I should have a low and high heart rate between 120 - 141 b.p.m. I can be slightly below or slightly above these zones based upon the intensity of the activity.

My personal goal is to stay between my above zones and allow for a range (+/-) 5 -10 b.p.m below and above my specific low and high exercise training zones. (i.e 110 - 115 - (120) - 125 - 130 / 130 - 135 - (140) - 145 - 150

You'll need to modify this number due to two things. As you get more in shape and as your training environment changes. i.e walking to running, flats to hills.

Herat rate monitor

Using a heart rate monitor will help you walk 10,000 steps per day between your minimum and maximum heart rate exercise training zones.

If you need additional help calculating your training zone we can do so @ your next visit.

Regards

NEXT LEVEL Fitness
Dr. Pigott

A simple way to burn calories per day.

2015-08-28T11:15:00.003-07:00

The simplest way to to burn calories per day is......walking. That's it. That simple. Walking. No mystery there. But it's not just walking it's how you walk. You have to do it with purpose. My simple advice is too get these things:

A pedometer ( and/or a phone, Fit-bit, or an free app )
Find a user friendly course in a park, High school track or your neighborhood.

Begin your walking journey striving for 10,000 steps per day = 5 miles ( give or take a few yards )

Be as consistent as possible. The more you can walk per day the more steps you'll eventually be able to perform. Try and time yourself and test how efficient you are becoming.

Read the tip below. It can help change your perspective

Hope this helps

NEXT LEVEL Personal Fitness
Abu Pigott D.C.

Part three: How to get the best sleep

2015-06-30T22:14:00.000-07:00

This is the final part to our three part series on "Getting a better nights sleep". In part 1 and part 2 we started a conversation about different sleeping patterns. From those two parts we began to see that there are a number of factors that can influence our sleep patterns.

In part 2 we asked a few questions so that you could identify certain sleep patterns that you maybe experiencing. In part 3 we are going to offer a few solutions that can help you make subtle changes to your sleep. So that over time you can start getting more out of a place we spend at least a 1/3 of our day.

Here are some ideas to help you facilitate a good nights sleep:

1. Begin by setting a realistic time for you too go to bed. I know you want to watch your favorite TV show.

But staying up until 11:00 PM or later to accomplish this may not be doing you any favors. We live in an age where we can record our shows and see them not only at different times but on a multitude of devices. Try and allocate time where your more likely to have a break to catch up on the latest episode.
Research as stated that getting good sleep ( anywhere from 6 -8 hours of uninterrupted sleep ) can make us more productive through out the day.

2. Time your last meal. Foods consumed late at night, in particular sugar based foods interfere with our bodies blood sugar and can create a two fold situation. First, we store any excess food that is not metabolized by activity in our body fat. Secondly, because we aren't active any excess blood sugar is released by urinating at night. So here are two clear ways that we can have interrupted sleep patterns!

3. Turn off the lights. LED from watches, phones, computers and the cable box emit a low level infrared band of light that our bodies get stimulated by and therefore we have restless sleep.

4. Try stretching before bed.

This helps release our endorphins which are our bodies natural opioids to ease tight muscles and stiff joints.

5. Take a nice warm shower. Not hot nor cold but warm. Also by using a wash cloth and soap it will create a massaging effect that can stimulate your superficial blood vessels to dilate and bring increased oxygen rich blood circulating through your whole body.

Sometimes some of us need to take over-the-counter or nutritional supplements. Supplements such as Melatonin and over the counter medicines like Lunestra can help some of us get a few zzz's for the night. But by and large they can be temporary solutions.

The above conservative approaches are some simple yet effective modifications to help yourselves achieve a good nights sleep. With consistency and paying attention to the little habits that we have before we retire to bed. We can improve this most vital of functions so that we can have a well balanced life.

If you can think of something that you have done to help you get some good shut eye please share!

Hope this helps!

NEXT LEVEL Fitness

The true measure of fitness....

2015-05-27T17:48:00.000-07:00

.....is when you are able on both good and bad days still maintain focus and go out too exercise. That to me is the real challenge in training. Sticking with a fitness program and persevering. Easier said than done.

The best way I know to make change is take action immediately and stick with it. Let's face it some days we just aren't in the mood for fitness. That doesn't mean that I quit. It's just a temporary rest period to give myself time to regenerate. But I always follow up with my fitness activity. Sometimes it may be 2 - 4 days that I don't exercise. I'll know because my body gives me the signals. The blah's, the sluggishness, tired, normal everyday tasks are a challenge. It's all part of the bodies attempt to jolt you back on the right track and get back on the fitness bandwagon.

Once you start up again it's quite easy to move forward from there. But the key is starting! What needs to be done more than anything else is making fitness fun and simple and YOU doing something that you can enjoy on a regular basis.

We can begin by settings little goals to help you i.e:

Time a walking course in your neighborhood.

Ride your bike as fast as you can between work or on a bike path.

Run a distance in a certain time.

Perform so many minutes of fitness activities.

Be Creative .......!

If your at a lost for what is appropriate for you're current fitness level talk to me and we can figure something out.

Hope this gives you some insight that you can implement immediately.

Enjoy!

NEXT LEVEL

Protein Power-The Vegetarian Way!

2015-04-26T09:05:00.000-07:00

Hello folks!

Nowadays, many people have been shying away from meat or meat-related products, whether it’s for ethical or health reasons. The question that’s often asked, however, is how do I get enough of the right proteins? Here are some great vegan options that add protein to your diet in a nutritious way!

Grains: Try QUINOA

Quinoa has over 8 grams protein per 1 cup serving (222 calories), along with 9 essential amino acids for muscle repair and growth. Add it to a fresh green salad for a little extra bulk, eat it warm, like oatmeal, with fruits and berries for a breakfast treat, or turn it into a simple grain salad by adding a few chopped vegetables and a light vinaigrette dressing. Delicious and easy!

Nuts: Try NUT BUTTER

People love peanut butter, but there’s a wide array of nutritious nut butters to try out: cashew butter, macadamia, almond, etc! You can try roasted or unroasted, chunky or creamy; just remember to only consume 1-2tbs at a time if you are watching calories (about 80-100 cal per tablespoon for most nut butters). One ounce of nut butter has 5-7grams of protein depending on the type. Try to stick to the options with no hydrogenated oils or added sugars--the simpler the ingredients list, the better!

Legumes: Try BEANS

Beans are excellent sources of protein; one cup of kidney beans has 13 grams for 218 calories! Not to mention that beans are loaded with fiber to fill you up quickly. They are a very diet friendly option; eat them on top of salads, with whole grains, in soups or chili, or try a vegetarian black bean burger (one of my favorites)! You may never crave a beef burger again!

Soy: Try TOFU

Tofu is highly ranked as a vegetarian protein source, as it provides about 20 grams protein per 1/2 cup serving (firm tofu), for about 183 calories. It easily takes on the flavor of meat if you are looking for a quick replacement (but remember, some tofu meat replacements are processed or high in salt-read the labels!). It also tastes delicious on its own, marinated in a light dressing, added to a salad, or baked in curries and other delicious sauces. Even pesto tastes great with tofu! Tofu is a wonderful dish to get creative with because it takes on the flavors of other ingredients so well. Try it out!

Well, friends at NEXT LEVEL, hope this information gives you the insight and inspiration you need to try some new meat-free sources of protein in your healthy lifestyle! If you’re interested in learning more about how to cook some of these vegetarian alternatives, feel free to talk to your NEXT LEVEL trainer or comment on the blog for more information!

Wishing you health and happiness!

Dr. Abu Pigott

Aurora Baxter

Your NEXT LEVEL Guide to Smoothies!

2015-04-21T08:40:00.001-07:00

Smoothies have been considered a popular health drink for a long time. However, there are pros and cons to drinking you calories instead of choosing to eat them. Here are some tips on how to enjoy smoothies while leading a healthy lifestyle.

1. Make your smoothies at home.

When you eat smoothies at a restaurant (especially a commercial chain), you run the risk of ingesting extra sugar or artificial flavorings that you don’t want in your body. When you throw a banana, a tablespoon or two of peanut butter, and some soy milk in a blender at home, you know exactly what you’re getting—healthy goodness! It doesn’t take much time to throw a few ingredients in a blender and take it to go—make the extra effort!

2. Track calories.

Whether you choose to eat out or make your own smoothies, make sure to watch your caloric intake. Smoothies are a great option for lunch on the go, because you can eat them quickly; slurp them down too fast, however, and you might end up overindulging before your body has the chance to feel satiated. Sip slow and be aware! Unless you are using smoothies to help you gain weight, it is important to monitor your portion sizes!

3. Pick smoothies over juice.

Smoothies retain fiber from the fruits and veggies you blend, unlike juicing, which liquefies the product entirely. Fiber keeps you full! You’re less likely to overeat if you pick fibrous options, so skip the apple juice and go for a protein and vegetable/fruit packed smoothie instead.

4. Vary your diet.

While smoothies can definitely be a great on-the-go snack or meal, make sure it’s not the only type of food you are consuming! Fresh salads and fruits, grilled, lean proteins, and the like are guaranteed to be more filling options (remember: fiber is your friend!).

Furthermore, sitting down to a meal makes the entire experience a more enjoyable one. It encourages you to slow down, savor the flavors and the nutrition you are taking in, and even bond with loved ones around a table! Having a positive attitude towards your meals is just as important as watching calories and your waistline! Mental and physical health go hand in hand!

Well, folks, hope these tips helped give you a better understanding of how to incorporate smoothies into your lifestyle in a healthy and diet-friendly way. Stay well!

Dr. Abu Pigott

Aurora Baxter

Microwave Meals: Dos and Don'ts!

2015-03-30T15:37:00.000-07:00

Microwave dinners! Quick, convenient, and sometimes even quite tasty. The question is, are they truly diet—and health--friendly? Well, here’s the deal, folks…

Pros of Microwave Meals:

-Portion Control: You don’t have to worry about deciding how much to eat, because the meal serving sizes have already been determined for you! These options are helpful for those who struggle with portion control…especially if you are tracking your calories, which are listed on the back.

-Variety: There are a variety of microwave meals available now to meet your dietary needs, such as vegan, vegetarian, organic, gluten free, etc. These can be helpful for those with dietary restrictions, especially for people who don’t have the time or the means to buy expensive products to make the meals they prefer.

-Convenience: Microwave meals are quick and easy! If you are on a diet and have a demanding job or struggle with managing kids and the everyday challenges of life, sometimes the convenience of a microwave meal can be a lifesaver.

-Storage: These meals will last for a very long time in a freezer, so in a pinch, you can always have a healthy option on hand and not worry about storage time.

Cons of Microwave Meals:

-Sodium- Salt is often used as a preservative or a flavor additive in microwave meals, sometimes to the point where it can be harmful to your health. If you decide to pick microwave meals out, try to select LOW SODIUM OPTIONS. In a total day, the recommended FDA amount is 1500 mg a day for optimum blood pressure and decreasing related health risks (see http://healthyeating.sfgate.com/fda-recommended-sodium-intake-1873.html for more information). Don’t jeopardize your health for convenience!

-Understanding CALORIES- Remember that there are sometimes multiple servings in a microwave meal. If the box size says: Calories: 200; Serving Size: 2, then the total calories in the meal equals 400 calories, NOT 200! It’s important to pay attention to these details if you are monitoring calories in your diet.

-Processed Food- Fresh fruits, veggies, and proteins are not processed in the same way that microwave foods are, simply because they are not meant to be preserved for long periods of time. Therefore, fresh foods do not have the same additives or chemicals that microwave foods may have. Keep this in mind—you want to keep your body as free of toxins as possible, while still maintaining a healthy diet. It’s not just about calories; it’s about how you FEEL.

-The Meal Experience: If you have the time, making a meal with your loved ones can be a wonderful and fulfilling experience. Cooking can bring a family together, whether you are preparing a gourmet meal with your friends and family in the kitchen, or simply enjoying a leisurely evening with your loved ones over one simple dish. There is something to be said for enjoying a meal, rather than rushing through it simply for the sake of convenience. Preparing a meal together can help emotional and mental health, which is just as important as physical health! At NEXT LEVEL, we believe that health is about overall lifestyle, not just rushing through the day, trying to get by!

Well, NEXT LEVEL FitFam, we hope this information helps guide you through your nutritional choices the next time you hit up the supermarket…or just look in your fridge, for that matter! Remember that the NEXT LEVEL trainers are always happy to help answer your nutrition and fitness questions. We want you to feel and look your very best!

Wishing you a healthy and happy week!

Dr. Abu Pigott

Aurora Baxter