The Basics of Metabolism....

Ok....So we all have heard this one, "My metabolism is slow." Many people are misinformed about metabolism. So here are some metabolism 101 basics to review and understand. To understand how metabolism works in relation to your body omit the myth that the amount of bodyfat you carry affects your metabolism. In actuality the amount of muscle you carry in you overall body composition affects you metabolism. Muscle is more metabolic than fat thus allowing the body to burn more calories.



Consider the following scenario: You initially start a regular workout regime and loose 10% of bodyfat after 6 weeks of training. Then as you continue you notice a stalled point where you no longer see your bodyfat decreasing.



This scenario is typical for most individuals when they have hit a stalled metabolism and their plateau. There are two primary reasons why this occur. One being that you are smaller so your metabolism is naturally slowing down and trying to match the new you. Secondly, you body has went into starvation mode and as a result thyroid hormone levels drop, so you are not burning as many calories as you were before. Eventually your metabolism will adjust to the new you, but it takes time and your body getting used to the new you. Consider your body and metabolism to be on your side and eliminate those metabolism myths and worries. Don't be afraid to make adjustments to your exercise routine and daily caloric intakes. Something as simple as increasing the intensity of your workouts can increase your BMR (Basal Metabolic Rate) resulting in an increased metabolism.

How To Make Sure You Get Results In The New Year.......

Have you been conditioning regularly this past year and seen zero to no results in the goal you were trying to obtain? Don't worry you are not the only one. It is however important to break it down into simplicity what have you done in a year. You must understand how a year can go by with almost no progress.
Here are some questions to ask yourself:

Have you been doing the same nutrition regime? Calories?
Have you been doing the same cardio routine 3 X a week?
Have you been doing your routine with no changes?.........

Although these questions seem like common sense to people, what is happening to you is common because it does seem as if you are doing everything you are supposed to be doing and with good intentions. Take into consideration that something you are doing is not WORKING. Try upping your caloric intake, increasing your cardio, decreasing the amount of times you workout per week, whatever you can alter TRY IT. Many people think that hitting a plateau is a negative thing. In actuality though hitting a plateau is normal and natural. Ultimately it means your body is healthy and is functioning normally. As you adjust your exercise routine and regime consider the definition of Albert Einsteins definition of insanity:

"Insanity is to keep doing the same thing over and over again and expecting a different result."

Halloween Treats

With the Halloween holiday only days away, many may be finding themselves in a state of panic wondering how staying on track with healthy eating is possible with candies and treats EVERYWHERE. It would be unrealistic to expect one to deprive them self of all temptation and because of that this is one of those times when moderation is key! The popular dieting website SparkPeople.com recently posted a wonderful article which included Halloween treats that could be enjoyed for under 100 calories. 100 calories is an amount that can easily be accommodated into most any diet or healthy eating plan and can easily be burned through exercise.

The link is:
http://www.sparkpeople.com/resource/slideshow.asp?show=19

Have a safe and happy holiday weekend and indulge wisely!!!

FREE Teen Yoga Class!!!!!!!!!

Teen Yoga Classes beginning in the month of November. Open to all members and non-members and FREE to support community outreach. Classes will be every Wednesday from 5:00pm-6:00pm.

Come out and join us every Wednesday!!!!

Ideal Weight From Body Frame

Not sure on if you are on a good track with your ideal weight loss goals? What many don't know is that a good way to determine an ideal weight is to refer to you body frame size. Body frame size is determined by a persons wrist circumference in relation to their height. Based on this one can determine if they have a small, medium, or large body frame and this is definitely something to consider when determining ideal weight ranges. To determine the body frame size measure the wrist with a tape measure and use the following measurements below to determine frame size:

Woman:
If your height is under 5"2: A small frame would have a wrist size less than 5.5"; Medium frame 5.5" to 5.75"; Large: A wrist size over 5.75"
Height ranges from 5"2 to 5"5: Small frame is less than 6"; Medium frame 6" to 6.25"; Large frame: wrist size over 6.25"
Height over 5"5: Small frame: less than 6.25" Medium frame: 6.25" to 6.5" Large frame: Over 6.5"

Men:
Height over 5"5: Small frame: wrist size 5.5" to 6.5"; Medium frame: wrist size 6.5" to 7.5"; Large frame: wrist size over 7.5"

For years people have looked up their ideal weight using charts. Although the method works, having knowledge of your body frame size and then using this in your calculation of ideal body weight is an more accurate way of determining ideal weight.

Night Time Meals

Regardless of whether or not you choose to follow the "rule" of not eating too close to bedtime, most have at least heard it said before. But is there actually any truth behind it? Will eating too late in the evening cause you to gain more weight compared to consuming the same meal a few hours earlier? Generally speaking NO. The meal that you eat before bed still contains the same number of calories as it would have three hours prior and it is these calories that fuel the body and contribute to one's weight. With that being said there are however some physiological consequences that occur from eating that may contribute to unfavorable results following late night eating. The time that an individual spends sleeping is used as a recovery period for the body. By eating just prior to sleeping your body is forced to divert some of its energy to the digestion process. This leaves less energy available for the essential rest and recovery required during the sleep process. On nights when this occurs individuals are more likely to sleep less soundly, wake up feeling less rested and be more tired throughout the following day. Hormones that control both hunger and satiety are adversely effected by sleep deprivation. This causes many individuals who suffer from irregular sleeping patterns to eat more throughout the day and as well a never really feeling full, leading to a subsequent gain in weight. Also many times, those eating late at night are also getting fewer total hours of sleep which will make the effects of late eating even worse. If you do choose to eat late in the evening be sure that you are going to be able to receive at least 6 to 8 hours of sleep as well as eat a meal that is easily digestible (low in fat and fiber) to ensure that you body is able to adequately rest as well as do its job digesting your meal.

Fitness and Strong Bones

We all know that we need regular exercise activity to stay healthy and fit, but we also need it for our bones also. Although moderate fitness activity may help you stay fit, this may not be the best way for building and maintaining healthy bones. Weight bearing exercises that requires you to move your own weight or added weight has the most bone building benefits. Examples of weight bearing exercises include:
Running, jogging, stair climbing, hiking, step aerobics, jumping rope, dancing, tennis, and walking or hiking uphill.
In order to pick the best exercises for you and building your bones you have to have an understanding of what exercises work best for you. Bones are very active and respond the same way your muscles and cardiovascular system does during exercise. Therefore, the more stress you put on your bones the stronger they will get. When conducting bone building exercises be sure to include variety! Try to also involve as as many as different muscles, angles and patterns as possible and rotate this routine. Although building stronger bones plays a large role it fitness it is also to prevent other health related concerns such as osteoporosis. So don't wait until you have problems before you start managing them. Start making and building stronger bones a priority, with all other concerns such as weight loss.

Not All Fats Are Created Equal

When it comes to fat sources not all are created equal. In today's markets there are a vast array of choices that range from oils to butter and margarine, as well as solid fats from both animal and plant sources. Although within this group there are choices that are better for you then others, the actual reasoning behind the preferred choice may not be what one would think. Despite common assumptions ALL the above listed fat sources contain 120 calories and 14 grams of fat (on average) per tablespoon. The differences between them comes in the breakdown of monounsaturated, polyunsaturated, saturated and trans fats that they contain.
To ensure that you are choosing a fat source that is the best for you there are a few simple rules that you should follow...

1.) Choose fats that contain a high percentage of heart-healthy monounsaturated fats.
These have been shown to protect against heart disease as well as lower LDL ("bad") cholesterol as well as raise HDL ("good") cholesterol.
Examples: Olive Oil and Canola Oil are great choices
2.) Choose fats that are liquid at room temperature and NOT SOLID.
The reason for this is that solid fats contain a higher percentage of saturated fat- which has been shown to raise LDL ("bad") cholesterol.
Examples: Choose tub or spray margarine over the stick variety
3.) Choose fats that are derived from plant and NOT ANIMAL SOURCES.
Fats from animal sources (such as butter, lard, and bacon fat) are typically very high in saturated fats (note the fact that many are solid at room temperature) and also contain dietary cholesterol which may increase blood cholesterol levels.
Examples: Margarine made from plant oils such as soybean as well as the above
mentioned olive and canola oils
4.) Choose fats that are 100% TRANS FAT FREE.
Trans fats are a form of saturated fat that are formed through the addition of addition hydrogen molecules (hydrogenation) to liquid unsaturated fat sources in order to make them solid. By doing this they become much more shelf stable and less likely to quickly go rancid. Common sources include margerines, processed foods, and baked goods.
Example: Food lables are now required to show trans fat content so choice item that only
contain 0 grams trans fats

The Truth About Some Nutrition Myths

We all have heard some over the top myths about nutrition that we were sure were untrue. Here are some myths though that are not over the top and common.

1) Large amounts of protein will increase muscular strength and size.
Reality: There is no evidence to support that consuming too much protein will increase muscle size considerably by much. In actuality consuming too much protein in which the body needs can turn into fat.

2) Eating sweets such as candy bars, honey, soft drinks before competing will give you a quick burst of energy.
Reality: Eating these high calorie sugar foods causes the insulin in the blood to rise and often the blood is released too quickly which in turn may result in feeling tired and weak. This does not apply to everyone and you may find that what works for you may not work for others.

3) Drinking water during and prior to working out causes cramps during workouts.
Reality: Water is the most important nutrient needed when exercising. Restricting water intake during or before workouts can cause dehydration.

4) Most low fat foods are also low in calories.
Reality: Foods that are natural and low in fat tend to also be low in calories. However foods that are manufactured and not natural tend to be low in fat but high in calories. Just because a food is low fat it does not play to the advantage to eat more.

5) Crash diets are the most effective and fastest way to loose weight.
Reality: Although crash dieting can result in a significant amount of weight loss at first, it is ultimately muscle mass, glycogen, and water that is lost as opposed to body fat.
Having a basic knowledge of nutrition and knowing what facts to do a little more research on can contribute to your overall health and fitness goals.

Your Pyramid

Everyone has heard of the USDA's Food Guide Pyramid, but how many of us know that there has been a recent revamping of its format? The "old" Food Guide Pyramid was arranged in serving within the 5 specific food groups (Meat, Dairy, Vegetables, Fruits, and Grains) as well as fats and oils. These serving were of different sizes for every group and hard for many to remember. The new format is much more "user friendly" and now includes specific amounts within the food groups. Food amounts are now represented in either cups, teaspoons or ounces needed per day. These amounts differ for males and females and are also broken down into three age categories.

The new guidelines are as follows:
Meats & Beans
Male: 6.5 ounces (ages 19-30), 6.0 ounces (ages 31-50), 5.5 ounces (ages 51+)
Female: 5.5 ounces (ages 19-30), 5.0 ounces (ages 31-50), 5.0 ounces (ages 50+)

Grains
Male: 8 ounces (ages 19-30), 7 ounces (ages 31-50), 6 ounces (ages 51+)
Female: 6 ounces (ages 19-30), 6 ounces (ages 31-50), 5 ounces (ages 51+)

Vegetables
Male: 3 cups (ages 19-30), 3 cups (ages 31-50), 2 cups (ages 51+)
Female: 2.5 cups (ages 19-30), 2.5 cups (ages 31-50), 2 cups (ages 51+)

Fruits
Male: 2 cups (ALL AGES)
Female: 2 cups (19-30), 1.5 cups (31-50), 1.5 cups (51+)

Dairy
Male: 3 cups (ALL AGES)
Female: 3 cups (ALL AGES)

Fats and Oils
Male: 7 teaspoons (ages 19-30), 6 teaspoons (ages 31-50), 6 teaspoons (age 51+)
Female: 6 teaspoons (ages 19-30), 5 teaspoons (ages 31-50), 5 teaspoons (ages 51+)

This new pyramid format also comes with an entirely new interactive website which is full of great tools to help you not only learn more about proper nutrition through every stage of life but also helps you customize your eating plans and track your progress through changes.
All this can be found at http://www.mypyramid.gov/

Weight Loss Plateau...

After an initial period of weight loss most people experience a weight loss plateau. This is something common among individuals, so don't get discouraged if you are not seeing the weight decrease as before. The weight loss plateau occurs primarily due to your body changing and has entered the shock phase. As your body adjust to the changes it thinks it is in famine and consequently tries to hold on to every calorie in your body resulting in a slower metabolism. To overcome this plateau you have to speed up your metabolism. The best way to go about doing this is to increase your activity level and make sure your calorie intake is adequate. Many people who are trying to loose weight often don't eat enough and skip meals. This could be the primary reason for the plateau. In order to increase your metabolism you have to try to eat as often as possible not going longer than three hours without eating. This alone will increase your metabolic rate. Also try changing up you fitness routine as your body can also adjust to the same exercise routine.

Whats The Deal With Plyometrics?

So we have all heard of the fitness guru term plyometrics; or maybe not. Plyometric training, or also known as jump training is basically the stretching of muscles prior to contracting them. This stretching of muscles occurs when jumps are performed one after the other. When a person lands from a jump the quadriceps muscles stretch as the knees bend. This pre-stretch has been proven to enhance the power of the second jump. Plyometric training has received its criticism due to the high risk of injury due to in depth jumping which can involve boxes and landing on hard surfaces. Keep in mind that although it seems as jumping is a skill you may not need instruction on, the forces sustained from jumping on hard surfaces and properly are important. Safe and effective plyometric training programs should stress the quality of the jumps and not the quantity. Since plyometrics involve using the lower body it is important to be attentive to techniques. Here are some tips on safe landing techniques:
1) Try to focus on landing from toe to heel from a vertical jump.
2) When landing avoid excessive side to side motions at the knee.
3) Try to bend the knee in one form of motion as this makes the landing forces
better to be absorbed through the muscles.
For those who want to try something different, plyometrics serve as a great alternative to cardio and strenthing the lower body.

October is Breast Cancer Awareness Month!!!

Every year the month of October is designated as Breast Cancer Awareness Month. With nearly 50,000 deaths annually from the disease it is something that every individual needs to be aware of and proactive about. Despite common misconceptions, this is not a disease that strikes only women. There are thousands of men diagnosed each and every year. Just like most other types of cancers, there is not a set nutritional answer to either preventing or treating breast cancer. However there are suggestions and guidelines that can be followed to make yourself more healthy as it has been determined that nearly one third of all cancer deaths were a result of lifestyle factors. These lifestyle factors include such things as obesity, inactivity, and nutrition.

Guidelines To Potentially Reduce Cancer Risks Include...
*Maintain a healthy weight
*Be active and exercise 30-60 minutes at least 5 days a week
*Increase the consumption of vegetable and other plant based foods such as fruits and whole grains
*Limit alcohol consumption
*Limit salt and fat contents within food items

Ways of Measuring Your Sucess

When you have started a new fitness regime or program we all want to see progress and measure that progress. Its important to keep in mind that you can measure success on a number of different levels physically and mentally. One way of measuring the success you have achieved is by looking at the new healthy habits you have acquired and adapted to. Most importantly though are the long term decreases in medical problems, injury and other health risks. If you started making changes in how your food is cooked and prepared, and if your reading labels your making improvements toward a healthier lifestyle. Good ways to measure physical progress is to measure body fat composition and the waist hip ratio. Body fat can be measured by hydrostatic weighing, electrical impedance, or using calipers. However you decide to measure your progress, weight does not reflect how healthy you are or the progress you've made. Don't forget to notice and acknowledge the improvements in energy, self esteem and the many other benefits you have gained from your success.

Organic: The Whole Truth

Organic foods are those that are produced with out synthetic chemicals, antibiotics, and hormones. Throughout the past few decades the concept of organic foods as become much more mainstream. Not only can you find organically grown fruit and vegetables but now organic eggs, milk, and meats are available. This rise in interest has also lead to the USDA stepping in to regulate those who grow, sell, and/or market such items and as well as the "Certification" of organic items. Within the array of certified organic foods available there are still subgroups that determine just how organic these products really are. Any product that is made of at least 70% organic ingredients or components may be labeled with USDA organic label. Items that are less than 70% organic can list the organic items within them on the nutrition label as organic but are unable to market the entire product as organic.

The three most common labels, or claims, placed on products are...

"100 Percent Organic"- Contain only organically produced ingredients (excluding water and salt)
"Organic"- Contains at least 95% organic ingredients (excluding water and salt) and the remaining 5% of ingredients must be items that are not available organic or or on an approved government list
"Made With Organic Ingredients"- Processed food containing at least 70% organic ingredients. With this labeling, there are also processing methods that are prohibited.

Women Building Muscle

Not everyone responds to weight training the same way as we all have different genetic makeups. Women generally build muscle differently than men. In fact, you may find the scale going up as you burn fat and gain muscle at the same time. Woman generally fall under three different types of body classifications which include mesomorphs, endomorphs, and ectomorphs. Mesomorphs are more muscular and are more likely to build muscle faster as opposed to endomorphs and ectomorphs. Endomorphs are more volumptous and rounded, and in order to see results in building muscle more body fat has to be lost in order to see a change from weight training. Ectomorphs are more likely to not build muscle mass but will see an improvance in strength and become stronger from resistance training. Be honest with yourself and understand your body type so you can set realistic goals and expectations. Your exercise plan to build muscle needs to not just focus on lifting but also on two other components which are cardio, and a core midsection workout. Making sure you have a combination with all three components will help you get results you are seeking. As for nutrition, expect to eat more as you will find your appetite will increases as your body will need more daily essentials as it is building muscle. Stay away from fad diets and really no diet is needed if you have achieved you weight goal. As long as you are eating balanced and nutritionally well there is no need to diet. Don't worry as you will burn plenty of calories daily with more muscle mass. Have fun and reap the rewards of building muscle!

**What Protein Shakes Can Do For You**

Protein shakes can be a huge benefit for your nutritional daily value intakes. Protein powders are made so you can make and take with you as an easy to go grab meal. Not only does protein powder serve in helping to gain muscle mass, but also loosing fat. There are three different protein powders that vary in substance. Depending on what your goals are you should choose one that fits your goals. Basically you are looking for a powder that has the right amount of carbs, protein,and fat. There are three protein types which include whey, egg, and soy. For those that cannot consume milk egg or soy protein is recommended. If you are trying to loose fat choose a low carb, low calorie powder. In contrast if you are trying to gain choose a high calorie powder that is high in carbs. Not only does protein have the benefits of loosing fat and gaining muscle there are also several other benefits.
Benefits of protein:
Helps build and repair body muscles
Resists diseases in the immune system
Produces stamina and energy
With all the benefits of protein why is protein not the new fad???

Tips For Training For A Marathon

Are you running your first marathon? Maybe so, or not. Regardless, we all have questions regarding on how to make the the marathon experience a good one. Here are some tips to consider before running the race....

1)Try not to run the day before the race. Most people make this mistake trying to get that last minute training or practice. You are likely to perform better if you rest up. Plus you wont loose any conditioning if you rest up for a day or two.

2) Don't overeat! Especially the day of and before the race. Most of us would do this including me because you are going to need all the energy you can get. In actuality eating more is actually counterproductive. This can actually become a problem as eating too much can cause a stomach ache as the food bounces up and down in the stomach.

3) Drink lots of liquids the day before the race (especially water). Also be sure to hydrate yourself the day of the race at least 2 hours prior to running so the water can digest.

4) Come prepared! Its nerve wrecking knowing that you are going to be running a marathon but be sure to plan ahead of time and pack everything you need, set alarms, whatever need to be done before the race....

5) Get your sleep....Its always anxiety and nervousness that settles in the day before the race. But, rest is important so try to get good rest.
After you finish the marathon take it easy and walk the next day to give your body time to recuperate. Wait at least a week before you schedule another marathon or be determined to never do one again!!!

Be a Healthy Eating Role Model

When it comes to nutrition, it is not only yourself but also your family that you need to be concerned about. Children are especially susceptible to the effects of an inadequate diet and for years are solely relying on either parents or caregivers for proper nutrition. As children begin to get older it is important to not only share with them the importance of this proper nutrition but to also serve as a positive role model. The American Dietetic Association has outlined 10 great ways to improve your family's eating habits. These tips not only apply to children but also work great for us adults still trying to make a few positive changes!

1.) Be a good food role model. Telling children to eat nutritious foods is one thing — showing them is better. If you offer nutritious foods regularly — and if they see you eating them — your children likely will learn to like them.

2.) Serve a variety of fruits and vegetables daily. In addition to bananas and apples, try something new like kiwi or papaya. Add vegetables to stir fries or casseroles.

3.) Schedule a snack time and stick to it. Space snacks at least two to three hours before a meal.

4.) Involve kids in meal planning and preparation. Children often will eat foods they help plan and prepare. At the same time, your child can learn how to handle and prepare foods in a safe, healthful way.

5.) Keep less-healthful foods on a higher shelf where they won’t be noticed as much.

6.) Eat as a family. If possible eat together at least once a day. If it’s breakfast, set the table the night before for less effort in the morning.

7.) Don’t eat in front of the TV. Have your family eat around a table, not side by side at the counter.

8.) Encourage your family to try new foods. Trying new foods expands your food knowledge, experience and skills. Kids will like some, but not all of these foods. That’s OK.

9.) Let kids stop eating when they say they’re full. Encourage your child to eat slowly and pay attention to feeling full. By learning hunger and fullness cues, your child will learn to eat enough, but not overeat.

10.) Enjoy your food. Avoid fussing, nagging, arguing or complaining at the table. A stress-free meal that is neither rushed nor prolonged promotes family bonding and helps everyone enjoy what they’re eating.

*List of 10 tip from the American Dietetic Association's June 2008 Monthly Feature online at www.eatright.org*

Not Getting Enough Fruits In Daily?

So we all are aware of the amount of servings of fruit that we are supposed to have daily. Although on average, over 90 percent of children and adults don't get the recommended servings of fruits and vegetables everyday. Most of us don't get the recommended amounts due to our busy and eat on the go lifestyle. Especially when fruit and vegetables usually require some preparation when making. Here are a couple of suggestions that should help out. First purchase some fruits such as apples, oranges, pears, and etc. so you can grab them easily. Another tip is to try adding some dried fruit and some fruit and vegetable juice into your routine. Fruit is fruit, and veggies are veggies, therefore frozen wont hurt. You don't always have to have them fresh as frozen ones actually preserves longer. Don't be afraid or hesitate to add veggies to your sandwich or other food! More will not hurt you. Lastly don't be afraid to try those fruit smoothies and juices. Some of them can also be high in sugar, but as long as your reading the label and you get a good balanced amount of vegetable or fruit serving your good to go!

FREE NUTRITION SEMINAR

Come and join in on this interactive seminar with

RICHMOND BALANCE’s very own nutrition consultant.

Tactics on incorporating more healthful and nutritious meals into

a busy, modern-day life as well how to better evaluate

your current eating patterns will be covered.

Open to both members and non-members so
BRING YOUR FRIENDS!

Shockoe Bottom Gym Location

Wednesday October 1st
515 to 615 PM

Call 343-1234 or send an email to
Jennifer@RichmondBalance.com for further information

Exercise and Aging

Are you at an age where you think your too old to start exercising? If so, clear you head of those thoughts! We are never too old and it is NEVER too late to start exercising. Whether you are a senior or just beginning an exercise program for the first time here are some things you should consider.
Check with your doctor first before you began any unusual fitness activity. Especially if you have a health condition or a family history of it. As we age muscular flexibility and adaptability slows with age. Therefore take a little more time to stretch and warm up before and after exercising. Begin exercising at a low intensity and progress gradually. Don't overwork yourself. A good cardinal rule of thumb is if it hurts don't do it! Also be mindful to be realistic and set manageable goals. Don't expect to be able to perform the same way as you were when you were 20 years old. If you are incorporating resistance training in your workouts doing exercises that use the body and no additional weight are ideal. Any weight bearing exercises should be controlled and moderate. Also no jerky movements or weights out of normal ranges should be used. Take necessary precautionary measures for health concerns. Such as monitoring heart rates, blood pressure, and breathing. Adjust your workout accordingly as you progress and most importantly ENJOY YOURSELF!!!

The Facts on Fiber

Dietary fiber is a very important part of all balanced diets.
Vegetables, fruits and grains are the only sources for this.

There are two types of dietary fiber SOLUBLE and INSOLUBLE.
Although similar, soluble and insoluble fibers each possess their own unique set of health benefits. In addition to these health benefits, fiber is shown to make you feel fuller sooner therefore causing you to eat less and potentially lose weight.

Soluble

Beneficial in the fight to lower blood cholesterol levels, which decrease the risk of heart disease
Shown to help control after meal blood sugar levels
Common sources include oats, oat bran, soy bean, brown rice, citrus fruits, and beans

Insoluble

Commonly referred to as “roughage”
Promotes digestive system health through increased motility
Great sources include whole-grain breads and cereals, wheat, oat, and corn bran, oatmeal, broccoli, green beans, sweet potatoes, and beans


YOU SHOULD CONSUME

20- 38g OF FIBER EVERY DAY
The average American only consumed HALF of the recommended daily amount.

Easy ways to incorporate more fiber into your diet…
Have whole grain cereal for breakfast!
Eat at LEAST 2 FRUIT servings daily!
Add VEGETABLES to sandwiches!
Enjoy POP CORN as a snack!
Use WHOLE GRAIN RICE in dinner sides!
Load soups, pastas, and even pizza with extra VEGGIES!


*Adapted from American Dietetic Association May 2008 monthly feature*

Some Myths About Ab Exercises

1) Doing ab exercises everyday will give you the best results. FALSE! In contrast doing ab exercises everyday may wear at muscles if done without any rest. Muscles develop during rest periods, therefore you are just breaking down your muscles and ultimately not giving the muscles any time to grow.

2) Just doing ab exercises will get you a flat stomach. FALSE!!! You cannot reduce fat in your midsection if you just do ab exercises. You have to include cardio in your workouts to shed the fat first and then develop the muscles. Otherwise you will just have muscles over fat.

3) Placing you hands behind you head is good support for your abs and body. FALSE! In actuality if you do this you are likely to cause strain in your neck muscles and not no use your abdominals properly. The point is to contract the ab muscles and not the neck. Instead place your hands across your chest or place your fist at your ears.

4) The lower and upper abdominals are separate. FALSE! Abs are abs, and one long sheet of muscles. Whether you do an upper or lower ab exercise the exercise should target all abdominal spots.

How important is stretching really?

We all are familiar with the golden rule of stretching before and after your workouts, but how important is stretching really? Is there actually a difference if you don't stretch? Despite what we are told there is more to it than just to loosen muscle joints. Stretching is useful for both injury prevention and treatment. The main reason for stretching is prevention. There are some benefits of stretching which include flexibility, recovery, the possibility of enhancing physical activity, and the improving of respiratory functions.

When stretching seems difficult, or when you are tight this just translates to the amount of flexibility you have. Each individual is considerably different in the variation of flexibility that they may have. Don't expect to make big gains with flexibility in such a short period of time. It is very important when stretching to be patient and relax. A good idea is to stretch starting with the neck and then progress down to the feet holding each position for 15-20 seconds. If you have any back, neck, or bone joint problems consult your physician before beginning any stretching program. Remember stretching takes time so be patient and consistent to gain flexibility.

Smith Machine Workouts

The Smith Machine is one of those machines that is rarely used and when used only used to perform one or two exercises. Besides the basic squat there are a sundry of different exercises that can be performed on the smith machine. The biggest benefit with using the smith machine is it is your assistance or otherwise know as your spotter. Here are a couple of exercises to try and switch up your workout.

Exercises for upper body:
Push up: place bar on lower setting and grab bar with hands as you angle your body in slight angled push up position. Be sure to put hands wider than shoulders, keeping back flat.

Bicep curls: position your body behind the bar with elbows rested on hips. Grab bar and lift to a midway position then bring bar back down to starting position. Concentrate on not latching the bar when lowering and lifting the bar.

Triceps dips: Keep elbows parallel and only lower elbows until they reach 90 degrees.

Deadlifts: Keeping feet hip width apart behind the bar lower upper body keeping back straight and bring weight up into a standing upright position. Be sure to keep good form and back straight and flat the entire time! Return to start and repeat.

Upright row: In a overhand position grip bar standing tall and bring bar up until elbows are parallel with chin.

Exercises for lower body:
One Legged squat: performed the same way as a basic squat but prop foot back and lower into a lunge position.

Calf raises: stand on weights on floor with smith bar on shoulders and lower heels to the floor.

Smith lunges: In split stance lower body into lunge position. Be sure to keep knees at a 90 degree angle.

Training Sets And Reps

Confused about how many sets and reps to perform when weightlifting? Depending on your overall goals each individual should follow a different training application for lifting weights. Here are the different training applications and recommended repetitions and sets for each....

Endurance Training: In endurance training the goal is to try and maintain the intensity throughout the workout and reach your functional capacity. Perform 12 or more repetitions and 2 to 3 working sets.

Hypertrophy Training: This type of training is recommended for those who are trying to tone and gain overal muscle definition. Hypertrophy training is an overall increase in each individual muscle size. Generally perform 6 to 12 repetitions and 3 to 6 sets.

Strength Training: Strength training is recommended for those who are trying to increase overall muscle size, strength, and force. Perform 6 or fewer repetitions and 2 to 6 working sets. Lift 85% or more of the maxium weight you can lift.

Power Traning: Recommennded for those who are trying to gain maximal muscle growth. Train doing 1 to 2 reps using the maxium weight capibility and perform between 3 to 5 sets.

The Truth Behind Common Food Label Claims

It is nearly impossible to go into a grocery store these days and not feel overwhelmed by the amount of claims that are plastered all over food packages. The Food and Drug Administration has tried to reduce this confusion by placing tight mandates on how these claims can be used. Even so, without the knowledge of what each claim ACTUALLY means it is still very easy to feel mislead or confused.

The following examples should help to clarify many common food label claims...

LOW CALORIE: Less than 40 calories per serving
LOW CHOLESTEROL: Less than 40mg of cholesterol AND less than 2g saturated fat per serving
REDUCED: 25% less of the the specified nutrient than the original item
GOOD SOURCE OF: Provides at least 10% of the daily value for the specified nutrient per serving
HIGH IN: Provides 20% or more of the daily value for the specified nutrient per serving
CALORIE FREE: Less than 5 calories per serving
FAT FREE: Less than 1/2g of fat per serving
SUGAR FREE: Less than 1/2g of sugar per serving
LOW SODIUM: Less than 140mg of sodium per serving
HIGH FIBER: 5 or more grams of fiber per serving

How To Stay Motivated Enough

Everyones reason for attending the gym is different. Some want to loose weight, some gain, and others tone. Regardless of what the goals are everyone has come across a time when they have to have motivation to head to the gym, and working out anywhere becomes a challenge. Motivation is key, and without it your goals don't become a reality. Boredom is the first and main reason why anyone becomes uninterested in anything. Therefore make your workout exciting. Its OK to change your routines like you change your undergarments. Enjoy activities outside if the weather permits, and take up different activities such as hiking, canoeing, running on the beach, a trail, or even doing pull ups from a tree. The idea is to incorporate all different styles of training so you stay motivated enough to try something new. Everyone has heard the expression everything is better in two's. This applies to working out also. Find a workout partner preferably with the same goals as yourself, therefore you not only have to motivate yourself but someone else. Your more likely to do something when someone else is also depending on you. Also keep track of the progress you make and the progress you don't make. This also brings in a challange which is keep going if you are making progress and change things up if you are not making progress. Last but not least, be sure to reward yourself most importantly when you are making progress. Its the best motivator as long as your careful to motivate yourself correctly. Treat yourself to a massage, a movie, or a shopping spree, but be careful not to reward yourself with food as it can become a bad habit. Hopefully these tips can help out to keep you motivated and in the gym to accomplish your goals.

RICHMOND BALANCE Cookbook

RICHMOND BALANCE is in the process of compiling recipes to put together a cookbook inspired by both the employees and ever dedicated members and clients. This cookbook is going to be a great way to showcase the creativity, dedication and knowledge that the family here at RICHMOND BALANCE possesses.

For those of you that have already had success along your journey, this is where you can share those recipes that you have adapted to fit your new lifestyle with those who are still at the starting point that you once began at.

Even if you are just beginning to take the first steps into a healthier lifestyle this is a great opportunity as well. It is a perfect chance to have a nutrition consultant aid you in the modification of your ever-comforting favorite family recipes.

Recipes can either be dropped off at the gym or emailed to either Jennifer@richmondbalance.com or

Bwebster@richmondbalance.com

Cocktail Calculations

Alcoholic beverages are one of the few remaining food or drink items in the United States that are not yet required to have nutritional information posted somewhere on their packaging. With this being said, how many of us really know exactly how much damage is being done by that occasional (or frequent) libation we like to enjoy while out with friends? Like many other "treats", all cocktails are NOT created equal.

Here are average calorie counts for some popular bar choices...
Regular Beer (12 oz.): 150 kcal
Light Beer (12 oz): 100 kcal
Wine: (5 oz): 100 kcals
Wine Cooler (12 oz): 180 kcals
Distilled Spirits, 80 Proof (1.5 oz): 100 kcals
Cordials or Liqueurs (1.5 oz): 160 kcals

Also remember that the mixers you choose are going to contribute to your final calorie count as well.

Here are the average calorie counts for some popular mixer choices...
Fruit Juice (8 oz): 140 kcals
Soda (8 oz): 100 kcals
Diet Soda (8 oz): 0 kcals
Tonic (8 oz): 80 kcals
Club Soda (8 oz): 0 kcals
Red Bull (8 oz): 110 kcals
Sour Mix (8 oz): 180 kcals

Alcohol is something that should be enjoyed in moderation. It is suggested that women not consume more than 1 alcohol beverage per day and that men consume no more than two. This is what is reguarded as moderate drinking according to the Dietary Guidelines For Americans.

Rules of Thumb For First Timers In Gym

So you never been to a gym before and don't know what are the unspoken rules? Here are a list of some things to consider when going to the gym for the first time:

Replace Weights- This is a big one. Especially if you are in a gym with a sundry of people working out at the same time. People don't want to clean up after anyone just to use the equipment for their workout.

Attend Regularly- Its just money and time you initially put in to join the gym your wasting if you don't attend on a regular basis. Look at it like your being charged for everyday you go or don't go to the gym. So why not make good use of it?

Uneasiness of Equipment- If you are unsure how to use a piece of equipment in the gym inquire about it. It wont hurt to learn how to use it correctly and prevent injury.

Sanitation- Try to make it a habit and remember to wipe off anything and every piece of equipment that you use. Its just a courtesy and you want the germs to stay at a minimal.

Schedule- Attending the gym for the first time can be overwhelming. That's why its a good idea to show up with a routine you would like to begin or at least have an idea of one so you stay busy.

Attire- Fashion statements are not for the gym. Dress comfortably and with sneakers. You can look fashionably in gym attire but don't worry about cosmetics, jewelry,or anything else.

Punctuality- Don't show up late for group exercise classes or personal training sessions. Try to get their early so you know what to expect and let the instructor know that you are new, so they can go at a good pace for beginners.

Think Twice Before Dieting

Are you considering a diet for perhaps the first, second, or third time? Do you get tired of trying different diets and not finding one that accomplishes your weight loss goals? Instead of dieting, weight management is a better approach. Not only are you more likely to accomplish your weight loss goals you are more likely to maintain your eating habits. We have all gotten tired of trying different diets and finding one that works initially and then doesn't, or one that doesn't work at all. In the end you have wasted time, money, and the precious ego has been bruised again as you strive to loose weight. Take some time to sit down and really evaluate your habits. If you are really stuck and indecisive about where to begin seek a professional consultation from a nutritionist as they can evaluate your habits more. Allow yourself time to adjust and start with small changes. A good change to begin with is eating breakfast everyday and preparing healthy snacks for during the day. This will help avoid overeating and get you in the habit of preparing meals as opposed to fast food and take out. Lets face it, we don't know what they put in takeout or fast food. Another small change to implement is to begin making small challenges for yourself. For example, challenge yourself to eat 2 fruits everyday for 7 days. As your making progression you may get impatient and want faster results and fall for those "magic pill" ads. Don't fall for the hype! There is no such thing as a " magic pill" or anything that is HEALTHY and can help you loose weight instantly or fast. Some of the nutritional values that we need daily are challenging to get in everyday foods and this is a fact. A good alternative and an approach that is becoming more of a HEALTHY fad is taking vitamins. Some vitamins that you can take to make up for the lack you get in foods include calcium (especially for woman), iron, potassium, multivitamin, and many more. Although we compare everything in life this is the one time when comparing yourself to others can actually hurt you. The goal is to aim for a healthy way of eating that can be sustained over time. Take your time and think twice before dieting and try a weight management approach.

What's Your BMI?

Body mass index, or BMI as is it often referred to, is one of the most common numbers used in evaluating the weight of an individual. Specifically it is a "relationship between weight and height that is associated with fat and health risk. "1 At a time when weight-related issues are an ever rising problem, maintaining a healthy weight should be of a concern to every individual. Calculating and becoming aware of what your own personal BMI is can be instrumental in the longevity of your health.

An easy way to calculate your BMI

(without having to worry with metric conversions) is as follows:

BMI= WEIGHT (LBS) / HEIGHT (IN) / HEIGHT (IN) X 703

Classifications:

Less than 18.5 = UNDERWEIGHT

18.5 - 24.9 = NORMAL

25.0 - 29.9 = OVERWEIGHT

Greater than 30.0 = OBESE

Elevated BMIs are classified as those that fall into the "overweight" or "obese" category (or are over 25.0). Individuals who have such BMIs become susceptible to increased risk of numerous conditions, diseases, and ailments.

These included, but are not limited to:

Heart Disease Hypertension

Sleep Apnea Certain Cancers

Stroke Type 2 Diabetes

Osteoarthritis

Gallbladder Disease

Non-Alcoholic Fatty Liver Disease

Poor Wound Healing

The way to reduce your BMI, and subsequent risk for the above mentioned conditions and diseases, is through weight loss. A reduced calorie diet, along with regular physical activity, is the most effective way to achieve the weight reduction.

1. Definition from About.com September 2008

How To Lift Weights

Are you tired of being weak? Do you want to recover fast after a sports injury? Or maybe you just want to do one of the best activities for getting lean and strong. Now what? Where do you begin? You know what and where to go but you don't know how to exactly lift. Don't worry, these tips and advise are simple and easy to follow to prevent injury, and get you the in the best shape you have ever been in. When lifting the one thing that everyone who lifts will agree on is technique, technique, technique. If you start small with weights and work on technique you have already surpassed the main component of lifting. A weight you can lift comfortably 12 to 17 times is a good weight to begin with. Focus on lifting the weight correctly and slowly for the most effective burn. If your unsure that you are doing an exercise incorrectly ask a personal trainer or other fitness specialist for help. As your lifting the weight be sure to breathe. Too often people forget to breathe and hold their breath. In the long run this can be dangerous as holding the breathe can increase blood pressure. The days you plan to lift weight be sure to work different body parts as this creates balance. You don't want huge biceps and small legs ( as is seen too often). By creating a balance you are working all of your major muscles and making sure each muscle is as equally stronger as the other. For example, do arm exercise on Monday, legs on Tuesday, and so on. Be sure to not rush through the workout and don't overdo it. Lastly be sure to get enough rest in between sets and outside the gym. Avoid working the same muscles in days at a time. Remember the more you do it the more experienced you will become and it will be a piece of cake! Just don't give up, and reap the rewards of lifting weights.

A Rainbow On Your Plate

You think about the colors that you put together for your daily outfit. You make sure that the colors that you pick for the walls in your house match the furniture perfectly. But have you ever looked at your dinner plate and thought about the color choices it is representing? When it comes to the color of foods, particularly fruits and vegetables, the color may mean more than you imagine. Phytonutrients are nutrient sources found in plants that not only have potentially vast health benefits but also contribute to the specific color of fruits and vegetables. By ensuring that your diet is filled with varying colors of foods you are also ensuring that your body is receiving a wide spectrum the beneficial phytonutrients.

Here are some specific examples for each color....

RED (Lycopene): Provides protection again many types of cancer
Sources- tomatoes, red peppers, radishes, beets, cherries, strawberries, watermelon

ORANGE/YELLOW (Carotenes & Vit. C): Supports immune function, heart health and eyesight
Sources- carrots, squash, corn, sweet potatoes, yellow peppers, apricots, cantaloupe, pineapple, orange, mango

GREEN (Lutein): Decreases muscle degeneration and blindness
Sources- asparagus, broccoli, spinach, peas, green beans, avocado, honeydew melon, kiwi, pears

Blue/Purple (Anthocyanins): Decreases inflammation, protects against cancer and heart disease
Sources- blueberries, raspberries, blackberries, figs, purple grapes

**How To Get In Shape For Your Wedding**

Ok, so your walking down the aisle on the most important day of your life and you want to look you best but don't know where to start. Dont worry, here are some excelllent tips and advise on where to start and how to get into shape before the big day.
Probably one of the most important unrealized tip is TIME. There are so many people that think that getting in shape is simple and looking for the quickest and fastest way. The reality is whether you are trying to lose 3 or 30 pounds, or get into shape it takes time. The time you need depends on your goals. Take a through look at where you are now and where you would like to be on the big day. If neeeded ask someone else such as a friend to give an honest opinion. Seeking professional help to assess your goals and a time period would also be a good option and possibly the best(The word is professional for a reason).

Avoiding stress is easier said than done when your planning you wedding. Taking time to get enough sleep and de-stress!!! Dont be afraid to try new things such as workouts and take your mind off things and on something new.

Eat, eat, eat, a balanced diet of course. Dont skip meals!!!! This actually takes energy away from you. You may loose a couple of pounds by not eating but you will gain it back more quickly. Eat healthy and shape up or loose weight the right way so you can maintain your look even after the wedding. Try to eat 5-7 small meals a day which include all the daily food requirements for yourself( check out mypyramid.gov website for accurate nutritional requirements).

The only way to achieve your goals is to exercise of course! Dont overdo it and workout until you passout but also challange yourelf and dont underdo it. Boredom may arise so be sure to inlude different workout routines to be sure you keep seeing results.

Identifying and Overcoming Eating Triggers

Identifying

Not only is food something that has been part of your life since the day that you were born, it is also something that will be a part of EVERY day of your life there after. Because of this it is very easy to see how so many of us struggle with issues revolving around food.

Many things can trigger your eating habits and patterns. A major step in changing and combating your eating habits is to become aware of and identify these triggers. Without knowing what your specific triggers are it is IMPOSSIBLE to tackle them!

The FIRST breakdown comes with distinguishing whether the urge to eat is
PHYSCOLOGICAL or PHYSIOLOGICAL.

PHYSIOLOGICAL urges are those caused by actual hunger. When this occurs your body is telling you that it is in need of refueling. There are several things you can do to determine if your urge is physiological.

* Ask yourself how hungry you really are? This can be done by rating your hunger on a scale of 1 to 10, with 1 being so full that the thought of food is unappealing, 5 being comfortable and neither full nor hungry, and 10 being starving, as if you have not eaten in days. Once you decide on a number, you then must decide whether to eat or not to eat. As a rule of thumb, try to always keep your hunger between 3 and 7 on this scale. Eat when your hunger level reaches a 7 and then stop when it is at a 3.

* Once the urge to eat hits you, wait 10 minutes to see if you are still hungry. Many times, urges not caused by physiological triggers will subside during that time.

* If you are having an urge to eat and nothing tastes or sounds good, try drinking some water. Thirst is commonly confused with hunger. * Remember your daily fluid intake goals are 2.7L for women and 3.7L for men

PSYCOLOGICAL urges are those associated effects of varying factors on the brain. These can vary from person to person and are often very hard to pinpoint and overcome. It has been estimated that up to 75% of overeating is associated with psychological urges.

There are two main categories of psychological urges:

External psychological triggers are those which are caused by specific environments, people, or even foods. Specific examples include: seeing food, smelling food, drinking alcohol, work or business functions, parties or other social events, vacations, holidays, outings with co-workers, nights out with friends, watching TV, etc…


Internal psychological triggers are those which occur in response to any feeling other than hunger. It is common to use food as a relief. For many it is a “perfect emotional escape” because it is east, enjoyable, immediate, and available. The emotions most often attributed to eating are: happiness, sadness, boredom, tiredness, anger, anxiety, disappointment, and loneliness. Stress is also a large contributor to this.

Overcoming

Identifying your personal eating triggers is the first and most important step to overcoming troubled eating patterns. Develop a list of emotions and/or situations that you personally feel as though you struggle with. An easy and effective way of doing this is by tracking emotions or situations with your food recalls that you place in your food journal. By doing so you are able to look back and determine why you were feeling that way and possibly how it may be able to be resolved.


Once identified triggers can either be ADAPTED or AVOIDED


ADAPT: Making better choices when given the opportunity
At first this may be difficult to do, but don’t get discouraged because many feel that in the long run this is much easier and restrictive than avoidance
Even triggers that you choose to initially avoid can later be adapted

AVOID: Eliminating the specific trigger all together.
When removing food from your identified situations, it is extremely important to realize that it must be replaced with something else. Without doing so it is easy to feel empty and deprived. As these feelings grow the likelihood that you give into them increase as does the odds that you will give into them. Things that keep your mind off of food or serve as alternative coping mechanisms for your feelings are what should be used to replace eating. Examples include: taking a walk, exercising, taking a bubble bath, meditation, breathing exercising, family activities such as games or helping kids with homework, housework/laundry, washing the car, treating yourself to a new outfit or pair of shoes, manicure/pedicure, seeing a movie, etc…



THE KEY ELEMENT TO ANY CHANGE, NO MATTER HOW BIG OR SMALL, IS TO FIRST HAVE A PLAN!!!


With a plan you are never left feeling alone or rushed in any situation. Once all the possible “outs” for a situation have been established and analyzed, you can become CONFIDENT in your ability to handle all that is ahead of you. Even with slipups or setbacks, just remember that EVERY choice from that point forward is a chance to put yourself back on track. Use these moments to reevaluate your goals and tactics for handling your triggers. It’s ok to make changes along the way. Sometimes you don’t know how something is going to work or turn out until you try it.

Rewards Of Personal Training

Have you ever been to a group exercise class and felt shortchanged because your specific fitness needs were not being met? A common solution to the issue is just exercising solo. However this can lead to a number of other problems which can include incorrect forms and no progression. This is where you can reap the rewards of personal training. In addition to being more informed and educated from a personal trainer, they also act as your motivator, and the offer the encouragement you need to accomplish your goals. You can be assured that each workout you perform is tailored made to meet your needs and accomplish your goals. A personal trainer can put "personal" back into your workout. Not only will your trainer devise exercises that are best suited to your fitness goals, you can usually plan your sessions for a time that is convenient for you. With all these rewards why wouldn't you want a trainer?

**Common Mistakes To Not Make In The Gym**

Ever wonder what you are doing wrong when you enter a gym? We are all not perfect and we make mistakes, but there are some common simple mistakes that could hurt us in the long run. Here are some tips and advise to stay safe and make your workout most effective.

** Lifting Too Much Weight**
Could possible be the most popular mistake made. We all want to reach our goals and show off how much weight we can lift, but playing it safe with a weight you can handle is much more safe and the best way to increase muscular strength. Ultimately leading to heavier weights being lifted.

**Not Stretching Enough**
Stretch immediately before and after any aerobic activity to prevent injuries or any future injuries.

** Not Drinking Enough Water**
Don't wait until you are so dehydrated you are about to pass out to drink water. Make sure that you have water with you at all times to stay hydrated.

**Jerking When Lifting Weights**
Its common to loose focus when lifting weights and jerk to complete the entire motion. Doing this can lead to strain and injury. Control the weight and don't let it control you.

**Exercising Too Intensely**
It great your giving it your all and putting all your energy into your training, but its more effective to sustain a moderate workout for a longer period of time than to work intensely for a few minutes.

**Not Exercising Intensely Enough**
Exercise intensely enough to get your heart rate up in your target heart rate zone and work up a light sweat.

**Leaning Heavily Over The Treadmill/Elliptical/Stairstepper**
If you are leaning over the machine it is likely that you are putting pressure on your wrists and back which can lead to injury. Lower the intensity so that you can maintain good posture while resting your hand lightly on the handles only for balance.

Don't Bite Off More Than You Can Chew

When it comes to weight loss, the “all or nothing “attitude is not always the best approach. Just like you would never eat an entire sandwich in one bite, you should never bite off more than you can chew with your weight loss. At a day in age when a vast number of the US population is overweight or obese, one must realize that any change is better than no change at all. Everyone has to start somewhere. It has been shown that a decrease in weight by even a little as 10% total body weight can have a significant effect on one’s overall health. Improvements include decreased risk of obesity related cancers, diabetes, and coronary heart disease as well as a reduction in blood pressure, cholesterol, and insulin levels. A full range of non-medical reasons, including increased confidence, fitting in to a favorite pair of jeans, greater energy, and decreased aches and pains have also been linked to this 10% loss. This is an amount that can be easily and safely lost in just a few weeks or months. By starting with small manageable goals, success is that mush easier to achieve! Once this initial goal has been met subsequent goals may no longer seem intimidating or unobtainable. Let the team at RICHMOND BALANCE be right there beside you as you embark on this journey.

How to ease back into shape this spring and summer

After a long winter of reduced activity or inactivity you might be tempted to get outside and train as soon as the weather improves. You may also be tempted to exercise at the same level you did at the end of the last season. But such enthusiasm often leads to early season injuries. If you changed your routine for the winter, you need to get back into shape slowly. Here are some tips to keep in mind as you head out the door this spring.

*Slow but Steady. Don’t succumb to the weekend warrior syndrome. Try to get some exercise 3-4 times per week on alternate days. One of the best ways to get injured or sore is to go hard all weekend and do nothing during the week.
*Monitor Your Level of Exertion. Use the perceived exertion scale, the talk test, or the heart rate range to help you determine an appropriate intensity level. Stay at the lower end of the scale (11-13) and build up over several weeks.
*Increase Your Training Slowly. Increasing training (mileage, time or amount of weight lifted) more than 10 percent per week increases your risk of injury. To avoid this, increase your training gradually over the weeks.
*Avoid All-Out Efforts Until You Build a Solid Base of Fitness. Depending upon how much inactivity you had over the winter, it could take as long as 6 weeks to re-establish a solid fitness base. Start your exercise program with slow, steady aerobic sessions. When you add intervals or all-out efforts, make sure you allow enough rest and recovery (at least 48 hours) between those hard effort training days.
*Follow a Training Program and Keep Records. If you really want to build back up to optimal fitness, it helps to establish a training plan and stick with it. There are many training programs for all types of sports and having one is not only good motivation, but it helps keep you from doing too much too soon.
*Cut Yourself Some Slack. If you took the winter off, don't expect to be back to peak fitness in a week or two. It's ok to go slow and just enjoy being outside again. There's plenty of summer left, so don't worry about going a bit slower in the beginning.
*Train With Others at Your Fitness Level. If you can find a few people with the same fitness level and goals as you it can help kept you progressing at a good pace. Training with those who are farther along will only encourage you to overdo it, get injured or feel ‘behind’ in your training. Workouts with more fit people can be motivating and help you improve, but only after you have a good solid base to work with. Otherwise they can be harmful.
*Remember to Have Fun. Keep in mind that this is Spring Training which is a time for fun, light-hearted exercise. You aren't competing and you aren't burnt out yet. So just relax and enjoy your activity.

From Elizabeth Quinn,
Your Guide to Sports Medicine.
http://sportsmedicine.about.com/cs/conditioning/a/032204a.htm

How to Eat More and Weigh Less

It sounds too good to be true, doesn't it? Is it really possible to eat more and lose weight? A diet plan called Volumetrics suggests that this holy grail of the dieter is indeed possible.

Volumetrics is an eating plan developed by Dr. Barbara Rolls, a nutrition researcher at Penn State. Her discovery is that each day, in our efforts to feel satiated, we all eat about the same weight or amount of food. What this means is that if you choose to eat foods that are packed with calories (calorie dense), then you are going to gain weight.

Of course, the opposite is also true: If you consume the same volume or weight of less calorie-dense foods, you'll still feel full and satisfied and you'll also lose weight.

A food's energy density can be found by dividing the weight of the portion in grams by the calories in that portion. Look at your food labels: for example, one cup of Cheerios has 100 calories and weighs 28 grams. The energy density of a cup of Cheerios, then, is 100 ÷ 28 = 3.5.

Energy density is divided into four categories:

Very low energy density: 0 - 0.5
Low energy density: 0.6 -1.5
Medium energy density: 1.5 - 4.0
High energy density: 4.0 - 9.0
The goal of the Volumetrics plan is to eat less of — but not avoid altogether — the high energy-dense foods, while eating more of the very low and low energy-dense foods. That way, you can eat the same volume of food you always have (or even more), while maintaining or even losing weight.

Higher energy-dense foods include such items as chips, cookies, bagels, nuts, oils, and high-fat meats. Vegetables, fruits, skim milk, beans, and lean meats are all lower energy-dense foods.

Try calculating the energy density of some of your favorite foods to see if you can swap some less energy-dense items into your diet.

© 2007 Johns Hopkins University. All Rights Reserved. This article from Johns Hopkins University is provided as a service by Yahoo. All materials are produced independently by Johns Hopkins University, which is solely responsible for its content.

Percent Daily Value? What does that mean for me?

We’re hearing more and more about the amount of fiber, protein, vitamins, minerals, and fatty acids we should be eating every day. Having a tough time keeping it all straight? Here’s a quick list of the daily values of all the basics on your Nutrition Facts list, based on a 2,000 calorie diet (for adults and children over 4 only!)

Daily Reference Values (DRVs)-
Food Component- DRV
Fat- 65 grams (g)
Saturated- fatty acids 20 g
Cholesterol- 300 milligrams (mg)
Total carbohydrate- At least 130 g
Fiber- At least 25 g
Sodium- 1,500-2,400 mg
Potassium- At least 47,000 mg
Protein**- 50 g

**DRV for protein does not apply to certain populations; Reference Daily Intake (RDI) for protein has been established for these groups: children 1 to 4 years: 16 g; infants under 1 year: 14 g; pregnant women: 60 g; nursing mothers: 65 g.

References: Mayo Clinic and FDA

Ticker Trick

For the record: Strength Training before, not after, cardio is better for your heart, reports a study in the Journal of Applied Physiology. Japanese researchers found that participants who lifted before running had more flexible arteries and improved blood flow after eight weeks, compared with a run-then-lift group (who experienced no such improvement). Why? Lifting can increase blood pressure, which stiffens arteries. Running afterward releases chemicals that cause the arteries to dialate and lower blood pressure, says Robert C. Scott III, M.D., Ph.D., senior staff cardiologist with Scott & White hospital in Temple, Texas.


Women's Health, March 2008

Core Training for Runners

What is Core Training? The "core" is the physical base which our running, and all movement, relies on. Simply put, the core is the foundation on which your body moves. It includes the muscles that attach to the pelvis, abdominals, and back. The job of the core is to provide stability and strength for the movement of the body. Runners must have a strong, stable base to operate in the most efficient way possible.

The body is a complex machine that constantly transitions between rest and movement. A well-designed core-training program will condition the body to perform many activities. Core training trains the body to stabilize, control, and produce force in a three-dimensional environment, which is precisely the way you use your body for the tasks of daily activities. Most strength training done in a gym originated from bodybuilding. Runners will not complement their running by training in this way. Their strength training needs to be tailored to more running specific movements.

While core training, in general, strengthens the body's foundation, it can also be geared to complement the motion of running. The essence of core training is based on the SAID principle: specific adaptations to imposed demands. In other words: "train the way you play." Core training can be specifically customized to a runner's strength training demands.

Why is core training so important for runners? Rotational and lateral movements are a major component of core strengthening. Runners primarily move on one plane, from back to front, but rarely train their rotational and lateral strength. The strength gained from some lateral, or side-to-side, motion adds strength and stability to a runner's body. And, though it might not be obvious, a runner's gait demands rotational strength and flexibility. Runners can lose the rotational range of motion and lateral strength if they do not condition them, leading to injuries such as iliotibial (IT) band syndrome.

As a runner, you can use core training to give your body a solid foundation, giving your legs more strength and, therefore, increasing your running efficiency. The more strength the muscles connected to the pelvis (hip flexors, abdominals, internal and external obliques, and spinal erectors) have, the more solid the foundation of movement through your legs. After all, the pelvis, knee, and ankle joints all work in together. If the pelvis is stable, more force will be applied from the foot to the ground upon foot strike. If the pelvis lacks stability, the force is not properly accounted for, and running will apply a tremendous amount of stress to the knee. Core training supports the efficient interaction of the ankle, knee, and hip. A smooth, strong relationship between the three joints is essential for runners.

Runners should add some core training to their routines, at least twice a week, to increase their running efficiency and avoid strain. And, yes, core-focused training will help you look good, too, by developing stronger muscles, more muscle tone, and a flatter stomach. You may already do crunches now and again, but crunches are only the bare minimum of core training. There are many exercises that will strengthen your core. The question is which exercises to select and how to use them in order to receive the greatest benefit. Some Keys to Consider: Don't just lie on the floor and do crunches, integrate your core region with your legs. Do three-dimensional movements, with and without weight. Do movements that lengthen the body, allowing the abdominals to stretch while they are strengthened.

I have been helping many of Richmond’s runners strengthen their “core” and become faster, stronger, and more efficient runners. Currently Richmond Balance is providing group circuit training workouts, as well as one-on-one training. Please e-mail me if you would like to join in the fun! If we have any current runners reading this please feel free to comment on how you like the workouts. http://www.richmondbalance.com/programs.php

Save on Calories

A spoonful of sugar can add up over the course of a year. Add one less teaspoon of sugar (15 calories) to your cup of morning and afternoon coffee each day and you'll save about 10,000 calories—the equivalent of about 3 pounds per year.

Slim down that bowl of cereal: Switch from 1-cup regular whole milk to 1% milk (about 50 calories less per cup) every day. Once your taste buds adjust, you'll be thrilled! That is a little more than 5 pounds lost by this time next year.

Take the scenic route. Park your car as far as possible from the entrance to your office, the shopping mall or a restaurant and get those legs pumping. Ten minutes of daily moderate paced walking (five minutes each way burns about 20 calories) can take off over 4 pounds a year.*
Get your vitamin C boost with a whole orange (60 calories) instead of a cup of juice (110 calories) each day. Your 12-month weight loss: 5 1/4 pounds.

Go calorie-free by switching from regular to diet soda (150 versus 0 calories per can). If you drink one can per day, that's nearly 16 pounds lost in a year.
Flavor your sandwiches with very low-cal condiments like mustard or vinegar instead of calorie-packed mayo. Leave off 1 tablespoon (100 calories) every day and you are looking at close to 10 1/2 pounds a year.

Downsize, do not super-size, fast food meals. Opt for a small McDonald's French fries (250 calories) instead of a large order (570 calories) at your weekly fast-food meal. You will enjoy the same great taste all year long but with an added bonus of almost 5 pounds lost.

*For a 155-pound person at 3 miles per hour. Based on calculations from Medicine and Science in Sports and Exercise, the official journal of the American College of Sports Medicine.

Supervised Workouts Improve Results

New research supports the benefits of hiring a qualified personal trainer to help you attain your fitness goals.

Twenty men ages 18 to 35 were placed on a 12-week resistance-training program.

Half the group trained unsupervised and maintained their own workout logs. The other half received one-on-one supervision with a certified personal trainer.

In addition to keeping track of their workouts and charting their progress, the trainers provided spotting and advice to participants and made sure training loads were increased progressively.

Unsupervised participants made changes to their programs using the same principles and were self-motivated.

Both groups achieved significant strength gains; however, the supervised group also made significant improvements in body mass, fat mass and fat-free mass.

Researchers suggest that the trainer encouraged participants to use and tolerate greater training loads, thus eliciting greater gains than those who self-selected their training loads.

Source: Medicine & Science in Sports & Exercise, 2000; 32, 6, 1175

How to Decode a Food Label

Once you get familiar with all the information on food labels, you can check out the stats on every package you buy. Before long, you'll have a shopping cart full of healthy choices! Here are my top things to look for:

Serving Size and Servings per Container. Look here first. All the other information on the label is based on a single serving, so you need to know the size of a serving and how many servings are contained in the package. You may be surprised. Some packages look small, but they could contain two or more servings.

Calories. If you are watching your weight, watching calories is key. Remember, the number is based on a single serving. If you eat two servings, multiply the calories by two; if you eat three servings, multiply by three; and so on.

Total Fat. This section specifies the amount of total fat in one serving. Based on a 2000-calorie diet, you should aim for no more than 65 grams of fat per day (that's no more than 30% of total calories coming from fat). To convert to calories from fat, multiply by 9. Underneath "total fat," you'll find the amounts for the two most dangerous types of fats - saturated fats and trans fats.
Saturated Fat. It's more important to know how much saturated fat is in a product than total fat. That's because too much saturated fat has been shown to increase the risk for heart disease. The fewer grams of saturated fat, the better! For a product to be considered "low in saturated fat, " it must have 1 gram or less. But most products have much more. Thus, as a general rule of thumb, select prepared entrée meals that are 4 grams of saturated fat or less...and side dishes and snacks that are 2 grams of saturated fat or less. You'll want to be extra careful to keep your collective saturated fat below 7% of your total calories (based on a 2,000-calorie diet, that's no more than 15 grams of saturated fat for the day).

Trans Fat. There is no safe amount of trans fats, so aim to get as few grams per day as possible. Trans fat has been shown to increase bad cholesterol and lower the good cholesterol (double whammy).

Sodium. This tells you the amount of salt in a single serving. Aim for a daily total under 2,300 milligrams. For a product to be officially considered "low sodium," it must provide no more than 140 milligrams per serving. But some snack foods and most prepared meals have much more. As a general rule of thumb, healthy main meals should provide no more than 600 milligrams sodium and packaged side dishes no more than 400 milligrams.

Dietary fiber. Experts recommend that you get 25 to 35 grams of total fiber daily. Products are considered a good source of fiber when they provide 2.5 to 4.9 grams per serving. Products that provide 5+ grams of fiber are officially considered high-fiber foods.

Overcoming Weight Loss Plateaus

Almost everyone reaches a weight loss plateau at some point in his or her fitness lives. The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight. After your initial weight loss, your progress will slow down and eventually stop even though your exercise and food intake is consistent. The bottom line is that the very efforts you make to burn more calories may eventually slow it down. The most important thing is to stay motivated, and change things up!

Keep a Food Journal

As you get comfortable with your diet, it is easy to stop paying attention and fall back into old habits. A nibble here, a slightly larger snack, an extra glass of wine… It is usually those little things that make all the difference. Keeping a food journal will help you become more aware of what you are actually eating and keep you accountable.

Break Up Your Meals

Do not forget to break up your meals into 5 or 6 small meals per day. This does not necessarily mean you will be eating more food; you will just be breaking them into more meals. Eating frequently stabilizes your blood sugar, controls appetite, and keeps your energy up. Ideally, you should not go more than three without eating something. Doing so slows down your metabolism and makes your body burn fat at a slower rate. A feeling of hunger indicates your blood sugar is going down, which makes you prone to craving simple sugars.

Watch Your Carbs

You do not have to go on a low carb diet (in fact, low-carb and exercise do not mix well), but do watch out for the refined carbohydrates that tend to slip into everybody's diet. Be mindful not only of white flour and sugars, but also look for hidden carbs in foods such as ketchup, salad dressings, dairy products, and even soups. Read labels- many low-fat products, including fruit juices and energy bars, are high in sugars. Try avoiding carbs at dinnertime, and opt for a larger salad as a side dish. When you do eat carbs, stick to whole grains. Plateaus are sometimes due to water retention. Restricting salt intake and reducing carbs can give you the jumpstart and the motivation to keep going

Move More

Be more active outside the gym. If you are going to the gym four times a week that leaves you with three days where you still need to be active. Walking is the best exercise for those "off" days. It's gentle enough to allow your body to recuperate from the heavy workouts at the gym, but still raises your metabolism to carry on the weight loss.

Shake Up Your Workout

It takes your body only four weeks to get used to a workout. Once something becomes a routine for your metabolism, plateaus are likely.

If you are you doing the treadmill or elliptical for an hour every day, try playing with the intensity of the workout. Add one-minute intervals at a high speed or incline (not both) followed by three or four minutes at a lower intensity. If you have been working alone, it may be a good idea to look for a workout buddy or hire a personal trainer.

Pump It Up

A common mistake women make is skipping weights because of the fear they would look "bulky." Women lack the testosterone needed to develop large muscles. When done appropriately, weight training can break a plateau faster than any other method. The body's basal metabolic rate increases with increases in muscle mass, which promotes long-term fat loss. Additionally, intense workouts elevate the metabolism for several hours following the workout, which also promotes fat loss.

Drink Plenty of Water

Thirst is often mistaken for hunger. Every time you feel the urge to snack, drink a glass of water first and see if the urge goes away. Researchers estimate that drinking an additional 16 ounces of water over the required 60 ounces (eight glasses) a day can result in an annual weight loss of almost two pounds.

Cut Down Your Alcohol Intake

The Dietary Guidelines for Americans 2005 stress the fact that while alcoholic beverages supply excess calories, they do not supply any essential nutrients, making it difficult even for moderate drinkers to maintain a healthy weight.

Alcohol is, in fact, very dense in calories. 7kcal/gram compared to only 4 for proteins and carbs, and that's without taking into consideration that many alcoholic drinks (such as cocktails) are high in sugars and fat. Alcohol consumption slows down the fat burning capabilities of the body, as the body focuses on using the alcohol (a toxin) as fuel, rather than burning fat for energy. Alcohol also dehydrates, which, in turn, can make you hungry.

Keep Your Chin Up

Finally, it's important to keep your eyes on the large picture. Focus on feeling healthier and happier, looking good is just a side effect of feeling good. If you change your notions and thus your behavior, you will lead a longer and happier life!

Need to breakthrough your weight loss plateau, or get started? Join Richmond Balance for their Biggest Loser Challenge!

http://www.richmondbalance.com/doc/challenge_flier.pdf

This article has also been posted on http://intheskirt.com/index.php/mind-body/index/

Windows of Opportunity

You have two main windows of opportunity when your training. One is 30 minutes before you train (pre-workout meal) and another comes about 30-60 minutes after your workout is over (post-workout meal). The pre-workout meal should consist of a starchy carb and lean protein. The starchy carb will supply the energy you need to get through an intense workout. The protein provides the much needed fuel for your muscles, so they keep a positive nitrogen balance. A great pre-workout meal would be consumed 30 minutes before your workout and would consist of 1 cup of natural oatmeal with one scoop of protein powder. Try to stick with whey protein. Mix it with some water and microwave the dish for about 2 minutes. Stir it up and eat it with a big glass of water.
Your post-workout meal should be consumed as quickly after your workout as possible. This should consist of a simple sugar to spike your insulin levels and rush glycogen back into your muscles which are screaming for fuel by now. Try to stick with either dextrose or maltodextrin as your main source of simple sugar. These can be found in your MRP (meal replacement powder). Also, add another supply of protein to the mix. If you are using a post-workout dextrose based drink, add another scoop of whey protein to it and shake it up. If your drinking an MRP, you should be perfectly fine. Shoot for around 20-30 grams of protein before your workout and 30-50 grams of protein after your workout.

http://www.shapefit.com/exercise-advice-windows-of-opportunity.html

Lower back pain?

Most of us here at Richmond Balance have spent the last week sick, and unfortunately with the benefit of community comes the disadvantage of sharing germs. If you've been around the gym or the studio, we apologize for any sniffles or flu-ish feelings.

One thing that EVERYONE should be looking out for, however, is lower back pain, because it might not be from a little over-exertion at the gym. Dehydration is a common cause AND symptom of a myriad of common illnesses, but you won't just feel it in your mouth; your kidneys will start telling you, in the form of what feels like back pain. If you aren't careful, this can even turn into bladder infections and the like, so bottom line:

DRINK YOUR WATER. It will help prevent sickness, flush out your system if you're a bit under the weather, and help you avoid just one more ache or pain.

(And a neat trick to predict some sniffles? Check the barometric pressure: low barometric pressure can induce sniffles!)

We need sunshine to grow!

Very few of us get more than a few snatches of outdoor light (unimpeded by windows and glasses) in the winter months. Here are some salient facts about natural light and why we need it:
1. Forty percent of the population is considered deficient in Vitamin D. Our bodies (most importantly our eyes), need fifteen to twenty minutes of exposure to the full-spectrum sunlight without sunscreens or UV blocking glasses every day in order for the skin to manufacture vitamin D!

2. Most sunscreens only protect against UVB, and overuse of UVB sunscreen can interfere with vitamin D manufacture. Glasses and windows also interfere with absorbing full-spectrum sunlight.

3. The light brightness measurement is called a lux. For therapeutic reasons you need to be exposed to light that is at least as bright as dawn or twilight, of 2,500–10,000 lux, even on cloudy days. Regular incandescent light bulbs don't even get close, producing 500-1,000 lux on the work surface!

4. When natural light is absorbed by the retina of the eye, electrical impulses are carried along the optic nerve to the brain and the hypothalamus, pineal gland, and pituitary gland, where it is used by the body to activate neurotransmitters that turn on many hormonal systems, including the metabolism, reproductive functions, and the internal biological clock called the Circadian Rhythm.

5. The Circadian Rhythm of the body is activated by light that is significantly brighter and more complex in spectrum than that which is needed for visual work. NASA installs full-spectrum lighting in space craft for this reason.

6. Light exposure raises seratonin, which keeps you awake and alert.
Melatonin rises in the dark, which makes you sleepy. It is suppressed by daylight. If you don't get enough light of sufficient intensity (lux) you produce too much melatonin, which makes you groggy. (If you are tired during the day, you might go out and get some sun!)

Our natural body rhythms are synchronized by the changing light of the sun at dawn and dusk, and we need 20 minutes of natural light every single day to keep our natural rhythms in working order. So what can you do?
1. Bathe your eyes in natural outdoor light without any glasses for up to 20 minutes every day. Soak it up in a walk, on a deck, in a lawn chair, at the beach. Through your eyes, light goes directly to the hypothalamus, and from there to every cell in your body—and it helps your skin manufacture Vitamin D, an essential nutrient.

2. Take your lunch break outdoors whenever you can. You don't need to be in the direct sun. A porch is fine!

3. Take the opportunity to read the daily newspaper in the sun; look at your mail there, too.

4. In the winter, walk somewhere that isn't icy, so that you stay warm.
If you are disabled, infirm, or unable to get outside for whatever reason, including living in a city, sit by an open window for 20 minutes or so every day, if it isn't too cold.

For more info visit: http://www.care2.com/greenliving/