Hi Everyone! It's spring at last! Here are my thoughts on weight loss and fitness progression. The BARE MINIMUM amount of time to see changes in your weight and strength and inches lost (change in body fat composition - more lean toned muscle and reduction in body fat) is a timeframe of 4 to 6 weeks. Why do so many women barely get to that timeframe before getting frustrated and quitting, just before they start to reap the benefits of all their hard work? I have to keep telling my clients " If your goal is to lose 30 (or up to 100 pounds), then it isnt going to happen overnight...it isn't going to happen in just a couple of weeks. This is a lifestyle change, a long term progression in the works...NOT a quick fix. Kermit the Frog was once quoted as saying, "It is not easy being green". We fit humans, who make eating healthy and working out a part of our daily lives say the same thing, "It ain't easy being lean". It does take work, committment, and time...its easy, but not simple. You have to have your WHY....in order to keep you going. You will have to sweat..you will have to shift your ass into gear, you will have to work through some discomfort. You will have to focus on the work of creating a more fit, leaner physique, which takes time (not a week or two). You can't show up to your trainer with your fast food breakfast sandwich on hand (i have had that happen!) and expect to come out 3 weeks later looking "buff". It's just not realistic....committ to yourself and your health and fitness goals. Seriously, if you keep putting other people first, and neglecting yourself, it will eventually boomerang on you. For if you don't have your health, you won't be able to take care of anyone else...they will have to take care of you. Melanie's words of the day....can you put a pricetag on your health and fitness level...if you want to live a long, excellent quality of life? Not to me, its priceless to me...and it should be to you. Happy spring! get off the couch & lets MOVE!!!
No. 1: Get off the couch!
No. 2: It is spring, finally!!!...see number 1 above!
No. 3: start moving! (just 15 minutes a day can do wonders for your health & wellbeing long term!
No.4: keep moving (there is no start/stop (end ) day....like brushing your teeth/taking a shower, you do it (hopefully!) every day, even when you don't feel like it. You just do it on autopilot....as should your health and fitness to dos!
No. 5: Smile! something is better than nothing!
No. 6: repeat daily!
The truth is that being active is a behavioral pattern, not a temporary "fix"; once you start it, you keep going and going...REMEMBER NIKE'S 2 MOST FAMOUS LINES: "JUST DO IT", & "THERE IS NO FINISH LINE" !
Over 18 years of working with clients, I've noticed something that separates those who succeed in their training/weight loss goals from those who don't. It is the ability to love and value YOURSELF!, enough to guilt-lessly make the time to take care of YOU!!! Remember...there is 168 hours in a week...its OK to devote just 2 of them to your health and well being....you are sooooo worth it!
According to Havard School of Public Health, just one serving of yogurt a daily means an 18% reduction in risk of developing the disease. Experts believe that the probiotics the "good" bacteria, in yogurt alter the intestinal environment for the better, helping reduce inflammation and promote hormone production that helps control appetite. Eat one serving of low fat Greek yogurt (low in sugar and high in protein) as a snack or part of a meal. Mix yogurt with fruit for a breakfast parfait, or blend yogurt into a shake post-workout.
For our brains & bodies to function, we need to eat foods from ALL 3 mail food groups - carbohydrates, protein, and fat. It's key to eat the right balance of these foods. I emphasize here - BALANCE! Just like fitness training...there is a gray area, it is not just BLACK or WHITE, GOOD or BAD. Those absolutes are just the type of thinking that get us in trouble with our health, wellness and fitness and emotional attitude. Here are some tips to help you out:
Enjoy in moderation - (moderation is key!)
protein that is low in negative fats - this includes lean well-sourced grass-fed meats, poultry, seafood
complex carbohydrates high in fiber - eat organic whole grains, fruits, veggies, with an emphasis on leafy greens
Legumes, such as beans and lentils - a mix of complex carbs & protein, these are also high-fiber. They pack a nutrient rich punch without the fat of meat.
Fats with the proper balance of omega-3,6 & 9 fatty acids and NO trans fats - the good ones are olive oil, coconut oil, fish oil & nuts & seeds and their natural oils.
Reduce or Limit -
Simple carbohydrates - these contain high starch and/or sugar & are low in fiber. Found in breads, pastas, rice, potatoes and sweets
Dairy - full fat dairy products (try to aim for low fat to fat free, but watch out for the sugar labels, go organic if you can!) milk, cheese, yogurt, are all excellent sources of protein, but again, watch out for the sugar levels, some greek yogurts and plain yogurts are the lowest in sugars.
In general, make sure all meals contain a BALANCE of protein, healthy fat, and complex carbs (those high in fiber) The fiber that is natural to fruits, veggies and whole grains is non-soluable & not only slows down the absorption rate of food, thus moderating the release of glucose into the blood, but also fills you up! Fruits and veggies cleanse the body of toxins...especially when one takes anti-biotics or long term medications. They keep our metabolism working properly, & move the food along with ease. As most registered dieticians will tell you, fiber is one of the simplest ways to ensure that your body stays clean and light. Here is the templete of the most healthy proportions of the 3 macronutrients:
40% carbohydrate: 20% leafy greens, 20% whole grains and fruit
As you get more familiar with these categories, you will find it easier to make healthier food choices. Here's to your health!!!!
Four months after your vague New Years Resolution to lose weight, so where are you right about now? By now, according to the stats - more than 60% of us have already bailed and given up on our goals. Don't be a statistic! Overhaul your original goal and make it SMART : specific, measurable, attainable, realistic and timely. Success strategy: Get specific. Here is how a new SMART goal would be: "I will lose 10 pounds(or whatever your number is) by summer by eating clean for all my meals, doing my strength training 2x a week and cardio training monday through friday regularly, and aiming to lose a pound a week before my vacation to Hawaii". This gives you a much better road map to follow and smaller, daily goals to reach in order to achieve your ultimate goal. Write down your new SMART goal on paper and hang it where you can see it everyday or have your smartphone send you a reminder. It needs to get the fire going under your butt!!!! almost literally! Remember, the difference between success and failure is just one word in my book 99% of the time....CONSISTENCY!
DAIRY - Some studies are showing that being calcium-deficient may make it difficult to fall asleep. Reach for products like low fat yogurt, milk and cheese to get a dose of melatonin-boosting calcium.
HUMMUS - Chickpeas, the main ingredient in hummus, are not only rich in tryptophan, an amino acid linked to sleep quality, but they contain folate, which can help regulate sleep patterns.
FISH - Cod, salmon, halibut, tuna, trout and snapper are all good sources of vitamin B6, a nutrient needed for your body to make melatonin, a hormone that helps control sleep and wake cycles.
HERBAL TEA - Herbal teas are caffeine-free and contain some sleep-inducing properties. Brew some chamomile tea, and herb used to treat insomnia for thousands of years, or peppermint tea, which has been shown to reduce stress & promote sleep.
BANANAS - You know they are a good source of potassium, but they are also rich in magnesium. Both minerals can relax overstressed muscles and help you get some shut-eye.
Sugar, calories, artificial sweetners/dyes, there are lots of reasons to think twice about sipping sodas. But here is one you probably haven't considered: CARAMEL COLOR
This artificial coloring is used in baked goods, pancake syrup (the fake syrup, especially sugar free) and soy sauce, can lead to the development of a potentially cancer causing chemical called 4-MEL. (no...i'm not kidding here with my nickname!) There was a consumer report test...in CA and NY. Why? That state has put 4-MEL on its list of carcinogens (cancer causing ingredients). Any product that has more than 29 micrograms per day is over CA's "safe level" and supposed to get a CANCER-WARNING LABEL on it! Ideally, there should be NO 4-MEL in any food or drinks...Despite the fact that Pepsi One was one of the brands that contained way above 29 micrograms per can, Pepsi Co refuses to put a warning label on their product. Why not? Because they say that the "average soda drinker" ingests about 1/3rd of a soda can per day (1000 milliliters a day), so with that average ingestion level, people are safe. Uh, HELLO!!!! When you open a can of soda, do you only drink a third of it and throw the rest away? How many people do you know drink SEVERAL cans a day....every day....? Here are the results by soda brand for the 2 states tested, NY & CA - you judge for yourself! Drink water or seltzer!!!
(# of micrograms per can of soda - over 29 is considered carcinogenic & should have a warning label)
Pepsi One - NY: 195, CA 43
Diet Pepsi - NY: 183, CA 30
Pepsi - NY: 174. CA 29
Dr. Pepper NY: 10, CA 10
Coca-Cola NY: 4 CA 4
Diet Coke NY: 4 CA 4
Seriously folks....do we need any more info as to why soda (both regular and diet) are bad for us? Especially those who want to lose weight????? Ok, made my point!! Happy March everyone!!!
If you are like most of us, you hit the ground running January 1st with New Years Resolution to finally lose that weight and get healthier, vowing that THIS TIME, things will be different. Its now late February....how are you doing on that? As statistics point out, almost 70% of us will find our goals slipping away slowly as life gets in the way and your motivation slowly declines. But that doesn't mean you have failed! There is still plenty of time to put your plans into place....and here is one of Melanie's ways to do it - high intensity interval training for weight/fat loss - the 15 minute fat blast using stairs! I have an amazing staircase at my house oustide...41 steps total going straight up! My very own homemade stairmaster....in the spring, summer and fall i have my clients cranking up and down on them, really blasting calories, toning their bodies and losing stubborn body fat...here is one of my favorite 15 minute blasts! High intensity cardio interval training...one of my specialties. Enjoy!
15 minute Fat blast!!! Find a set of stairs in a nearby stadium (when spring actually gets here in the northeast!) high school, or even in your apartment or office building and get your burn on!!!
For each increment, do as many flights as you can of the directed activity & rest the remainder of the time. Jog or walk back down the stairs after each completed flight up
Use the RATE OF PERCEIVED EXERTION CHART (RPE) (those of my clients, you know how to use this)
RPE 1 - no activity - feels like no effort at all
RPE 2-3 light activity - breathing is easy
RPE 4-6 moderate activity - can still carry on a conversation
RPE 7-8 Hard activity - out of breath,can speak a sentence or two
RPE 9 Very hard activity - can speak only one word at a time
RPE 10 very very hard activity - completely out of breath, unable to talk
Time 0:00 - 2:00 Walk up the stairs one at a time (5-6 RPE)
2:00 -4:00 Walk up the stairs two at a time (RPE 6-7)
4:00 -6:00 Jog up the stairs one at a time, moving your feet and arms quickly (RPE 6-7)
6:00 -8:00 Run up the stairs two at a time, pushing off strongly from your rear foot (RPE 7-8)
8:00 -10:00 "Skate up the stairs one at a time, leaping from side to side as you ascend as if skating (RPE 8-9)
10:00-12:00 Run up the stairs two at a time (RPE 7-8)
12:00-14:00 Jog up the stairs one at a time (RPE 6-7)
14:00-15:00 Walk up the stairs one at a time (RPE 5-6)
Certain fats are required for optimal health and function. So, if you ever see those people saying "cant have ANY fat in my diet", that can be dangerous! We need to get over our fear of fats and replace it with respect - as long as the fats you choose are healthy ones. Our brains need certain fats to function properly and, since our bodies don't produce these essential fatty acids, we must get them from other sources, such as fish oil, flaxseed, and coconut and olive oils. Better to choose high-quality fats - including some saturated fat (notice i said some, not ALOT) the preferred food for the heart and brain - them to stuff ourselves (which we all have done at one time or another, even me too!) with toxic and often rancid fats! The body cannot do without proper fats. Without them, you have no metabolism, no immune system, no hormones, no "color", and no zest for life. It is important to make better choices about the fat we eat. I love fats from organic eggs, organic unsalted butter, raw nuts and seeds, and avocados - even dark leafy greens contain some omega-3 fats. Your diet should have about 30% calories coming from fats...(no trans fats!) So remember....NEVER cut out a macronutrient group---- i.e. cutting all carbs, cutting all fat...etc...it isn't balance, moderation, healthy & its very dangerous! With fitness and nutrition, it is NOT all black and white/good/bad...there is a gray area...and that is where I can help you find your gray area of moderation and optimal health!
I'm a lovin life girl... a bit of a daredevil at times... I love my family and friends and my great clients! I learn a lot a long the way and I'd love to share what I learn with you. :-)
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