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2013 January | Dearborn Boot Camp | Dearborn Personal Trainer | Dearborn Personal Training

January 2013 Archives

Thought I’d change it up a bit and do a post about things I’ve noticed in Central and South Florida thus far. Some of it is fitness-relevant so I promise this won’t be a rant. Let’s get started.

  1. There are way less overweight/obese people compared to back home in Michigan.
  2. My theory is that people are more active since they can go for walks and bikerides all year round.
  3. People in the south seem way nicer and are in better moods than the north. Again, I attribute this to the awesome weather.
  4. The locals down here take their warm weather for granted!
  5. The food seems to be a lot fresher. The fish and fruit just taste better.
  6. I find it wierd that they wear jeans when it’s 81 degrees out because they think it’s cold out.
  7. Not sure why, but I have seen a lot less people smoking.
  8. It’s gonna suck really bad in the summer when the humidity rises.
  9. I now love oranges.
  10. Alligator tastes like chicken.
  11. You can spot a tourist so easily (I had to learn how to blend in).
  12. Miami beach is heaven on earth.
  13. Running in the sand is one hell of a workout.
  14. There’s lots of gold diggers down here.
  15. I normally don’t care for cars but I’m definitely getting a Lamborgini eventually.
  16. I’m determined to capture one of these little geckos and make it a pet.
  17. I think i could climb a palm tree and grab a coconut if I really wanted to.

Pics to come!

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We all get the munchies from time to time.  When trying to lose weight, sometimes we can eat several  hundred calories without even realizing it while we snack.

This is mostly because unhealthy snacks are high in fat, which makes it high in calories. I’m going to give you 25 tasty snacks to eat, each less than 200 calories!

  1. 1 serving of whole wheat crackers with one hard boiled egg (sprinkle with salt and pepper if desired) (200 calories)
  2. 1/2 an avacado sprinkled with salt, pepper and a tablespoon of salsa (190 calories)
  3. 1 ounce of mixed nuts (170 calories)
  4. 1 cup of orange slices (85 calories)
  5. 1 cup frozen grapes (100 calories) (tastes like a Popsicle!)
  6. 1 square of 70% dark chocolate and 1 ounce of dried cherries (155 calories)
  7. 1 lowfat fudgesicle bar with 1 tablespoon of almond butter
  8. 1 slice of homemade banana bread (170 calories)
  9. 4 slices of turkey breast deli meat with celery (100 calories)
  10. 1 cup of vegetable soup (100 calories)
  11. 1 serving of baby carrots with 2 tablespoons of hummus (150 calories)
  12. 1/2 cup fat free cottage cheese with 1 cup of berries (160 calories)
  13. 1 apple and part skim string cheese (160 calories)
  14. 1 ounce of turkey jerky and a pear (160 calories)
  15. 1/2 grapefruit and 1 hard boiled egg (130 calories)
  16. 1 small baked sweet potato with 1/2 cup fat free cottage cheese and cinnamon (125 calories)
  17. 1 cup cucumber slices with one ounce of Gouda cheese (115 calories)
  18. 1 ounce smoked salmon on 1/2 a mini bagel(135 calories)
  19. 1 fruit and nut bar with a cup of green tea (200 calories)
  20. 1 cup mango cubes with 3 ounces vanilla yogurt (170 calories)
  21. 1 frozen banana with 10 almonds (180 calories
  22. 2 whole grain waffles with 1 tablespoon apple butter sprinkled with cinnamon (170 calories)
  23. 2 rice cakes topped with 2 tablespoons hummus and some cucumber slices (150 calories)
  24. 1/2 cup walnut halves and 1 plum (190 calories)
  25. 1 ounce dried blueberries and 10 almonds (190 calories)
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We have all made a weight loss New Years’ resolution at least once. But how many times have you actually accomplished it?

If you’re one of the few that have, congratulations! I’m not ashamed to admit that I was one of those people that started off good for about 2 months, then March came along and I just fell off the wagon.

That was then, I’m going to help you prevent making the same mistakes I did. Here’s 5 tips to help you stay on track all year long!

1. Thoughts vs Actions

It’s one thing to think “I’m going to lose weight this year!” Anyone can say their goals, but you need to TAKE ACTION. You can be the smartest person in the world when it comes to fitness and diet, but if you don’t do anything with that knowledge, it’s absolutely useless!

How many gym teachers have you seen that are fat and obese? Clearly, they know how to be in good shape, they teach physical education! But they don’t take action for themselves.

2. Accountability

Who holds you accountable? How is your support system? Do you surround yourself with like-minded people?

You’re not alone with your weight loss goals, trust me. The more support you have, the more successful you will be. Social accountability is very helpful. For example, you can use your facebook to tell everyone your goals, that way, you’ll feel obligated to prove yourself.

3. Momentum

Set smaller goals that eventually lead to your main goal. This will keep you going and keep your motivation high. There’s no better feeling than putting on a pair of jeans and having them fit looser than the last time you tried them on!

4. Simplify

Let’s get one thing straight. Losing weight is simple, not easy! There’s a difference. If it was easy, everyone would be walking around ripped out of their minds.

You need to realize that there are tons of products/services that promise fast and easy weight loss. The only thing you will lose is your money if you buy these products/services.

Keep things simple, eat fresh not processed and workout consistently!

5. Dedication

As you know, consistency and dedication are my top two characteristics you need to have. Not just for fitness, but really for anything in life.

Stay humble, keep your goals in mind and just take it one day at a time. Don’t get overwhelmed by over-thinking things.

You need to have a balance of tunnel vision (blocking out any barriers that will stop you from getting to your goals) and open-mindedness (don’t be scared to change things up if you hit a plateau, everyone’s body is different!)

So there you go, using these tips will ensure you achieve your goals for 2013!

Stay healthy,

Nick

 

 

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Some people think that a lack of soreness after a workout means that it wasn’t intense enough. How sore should you really be after a workout?

It’s normal to have general soreness the following day. However, just because you’re not sore, doesn’t mean that you didn’t have an effective workout the day before.

There are other important factors that can cause soreness or a lack of soreness. For example, if you properly cooled down and thoroughly stretched the muscles that were worked out, you decrease any soreness you will have.

Also, your diet plays a huge role in your level of soreness. The more spot-on your diet is (i.e. you’re getting sufficient calories and macronutrients), the less sore you will be.

Stress and hormone levels can also affect your soreness level. The higher your stress, the higher level of soreness you will have.

And of course, the amount of sleep is another huge factor in this. If you’re not getting enough sleep, best believe you will be very sore!

One thing to pay attention to though, is DOMS. This is delayed onset muscle syndrome. This is basically when you are sore for 4-5 days after your workouts.

So let’s say you workout your legs on Monday and they are still very sore on Friday. This can be the result of a combination of what I just mentioned. It could also mean you’re over-training!

Perhaps the worst thing you can experience (this happened to me and it sucks) is when you start to get really sore ON THE SAME DAY as your workout.

This is usually due to either jumping back into your workout routine after taking 10-14 days off (where you don’t do any physical activity) or it can also be experience by those just starting out and doing way too much in one day.

If you’re just starting a workout program, I would suggest start slow. You will be sore no matter what you do for the most part. This is because your body isn’t used to it, but the soreness will subside and you’ll notice your body not getting sore as much as it used to.

Bottom line: Listen to your body! As time goes on, you will know what you can handle, and what you can’t. Always cool down and stretch, too.

Follow these tips and you won’t have to wonder if you’re working out intensely enough or not anymore!

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When most people (especially men) think of yoga, they think of girly exercises and boring stretches. Surely, this can’t make a person stronger, right?

I guess it depends how you define strength. Will you be able to life more weight in the gym if you start doing yoga? Most likely not.

However, yoga WILL increase your core strength, balance and flexibility — which are just (if not more) important than how much weight you can lift.

It’s important to have core strength no matter what your fitness goals are. Good core strength helps prevent musculoskeletal injuries.

Actually, yoga can indirectly increase your lifting strength. Often times, people are limited by their lack of flexibility. Being nice and limber can help you lift more weight by getting better form and more range of motion.

Think of yoga as foundational strength that is necessary for everyone. It’s more than just stretching. It’s a different kind of strength that is being used. You build better balance and stamina by practicing this.

Not to mention you feel like a million bucks afterwards! Although it’s difficult, it’s relaxing at the same time.

Some refer to yoga as the fountain of youth, and I agree. While I admit, I don’t do as often as I should, I believe that in the long run, yoga will be the reason why I stay healthy and strong.

Yoga is great for anyone since it’s such a low-impact and low-intensity activity. It’s also easy to notice your progression; you will notice yourself holding the positions longer the more you do it.

For starters, I suggest you buy a yoga mat and a yoga block (it helps you hold certain poses if you’re not that flexible yet).

There are varying levels of difficulty for yoga routines. You can do a simple youtube search to find a routine that fits you.

One last benefit of yoga that I’d like to mention is it helps relieve back pain and knee pain. Of course this happens over time and you need to be consistent with it.

So if you haven’t already done so, start doing some yoga! You won’t regret it, trust me.

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It’s typical to have great success (Borat voice) when you’re just starting out with your weight loss program. However, the simple truth is that most people at some point will hit a wall and plateau.

This means that you stop losing weight at the rate you were, or something you stop losing weight altogether.

Why does this happen?

I’ll give you my top 5 reasons why this happens to most people, and the solutions to each of them! Let’s get started.

1.  Not readjusting your caloric intake

The less a person weighs, the less calories they need to survive. So it makes sense that the more weight you lose, the less calories you need to eat in order to keep losing weight.

Some people forget to adjust their calories as they lose weight. Make sure you decrease your calories, adjust them each time you lose 5 pounds. The exact number of calories you need can be found using this calculator.

2. Water Weight Loss

Often times when people change their diet and start eating healthier, they consume less sodium and carbohydrates.

Sodium makes your body retain water, so the less you eat, the less water your body holds, which means you weigh less. Same thing goes for carbohydrates.

After this initial “weight loss,” your scale weight won’t be dropping as fast anymore and this can make some people think they are “plateauing.”

3. Not Weighing Yourself Accurately

You’d be surprised to find out that your weight can fluctuate as much as 12 pounds throughout the day!

It’s imperative to be sure that you’re weighing yourself at the same time of day each time you do so. Also, make sure to use the same scale each time.

A simple thing to do is weigh yourself first thing in the morning after you use the bathroom. This will give the most consistent results.

If you’re not accurate, you may be leading yourself to believe you have plateaued.

4. Drastically Cutting Calories

Some people think that the more of a caloric deficit they have, the faster they will lose weight.

This may be somewhat true for the first week or two, but I promise you that it will bite you in the ass shortly after that.

If you cut your calories too much, your body will begin to think that it’s starving. This will make your body hold on to as much fat and store as much fat as possible (your body’s main goal is to not die).

Your body will start burning your hard-earned muscle instead of fat if you do this!

So how much is too much of a calorie cut?

Generally, cutting your calories by more than 800-1000 calories is considered drastic. Slow and steady wins the race when it comes to losing weight and keeping it off!

5. Not Counting Calories Properly

If you’re just “winging it,” I’m sorry to tell you that you will eventually plateau. It’s a lot easier to maintain your weight while winging it, than it is to lose weight.

Use easy smart phone apps like www.myfitnesspal.com to track your calories. Make sure to count EVERYTHING with caloric value, including things like condiments and beverages.

Bottom line is if you’re eating too many calories, you won’t lose any weight! So you owe it yourself to be as accurate as possible.

Follow these tips and you will help avoid any type of weight loss plateau.

 

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If you want to change things up a little and get out of the gym for your cardio training, then you should seriously consider swimming as an option.

You can lose weight fast by incorporating swimming into your routine. Swimming uses every single muscle in your body and burns tons of calories.

It’s also a great option if you have joint pain issues. Swimming is practically a zero-impact exercise and will not hurt your joints like running would.

It’s important to do a variety of strokes to use all of your muscles. It’s also a fun way to change things up and prevent getting bored.

Some people find that being in cold water makes them hunger, so pay attention to that as well. Obviously, don’t swim right after you ate either, as this will cause cramping.

Lastly, you should always re-hydrate after you swim. Since you’re in water, sometimes you don’t realize how much you’re sweating. But in fact, you do lose just as much water as traditional cardio workouts.

Dehydration can cause huge headaches and other issues, so drink water!

 

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The world is fascinated with weight loss, some for health reasons and others for cosmetic. No matter the reason, many people try harsh diets that never work, extreme exercise regimens that result in injuries or other weight loss program that end without success.

The reason that none of these weight loss methods seem to work is because in order to stay with a program, you have to enjoy it. Not only that, but it has to be safe as well.

Below are 5 genuine tips to weight loss, which almost anyone can do without tossing out their favorite food or spending every spare minute in the gym. Realistically, any weight loss program will take time. If anyone promises you different, they are either not being completely honest or are simply uninformed. Follow one single weight loss program for 30 days, whatever it may be, and see if you have results. If not, move on to something else. In the meantime, check out several tips to getting started today.

 

Tip # 1

Walking. If you can set aside 30 minutes every day to enjoy a leisurely stroll, you will be strengthening your legs and your heart while burning some calories in the process.

 

Tip # 2

Use a mini cycle. These portable little exercise units offer the look of bicycle pedals set up on a metal bar, but without the high price or weight of a standard exercise bike. With a min cycle, you can pedal at your desk, on the couch or anywhere else that you can comfortably set and reach the pedals.

 

Tip # 3

Walk or take the stairs instead of an elevator. This is a terrific weight loss exercise without even noticing the extra effort. Something as simple as a few extra steps every day can go a long way where weight loss is concerned. The next time you go to the store, park in the middle of the parking lot and walk to the store. Avoid parking in the closest spot to the door, which is tempting, but opt to walk instead.

 

Tip # 4

You don’t necessarily have to cut out all of your favorite foods, but you should eat them in moderation. There is no single food that will completely hinder your weight loss attempt but, if consumed excessively, it may. For instance, simply limit your intake to one candy bar or, if you are being really careful, a miniature candy. There is no reason to cut out your favorite food when a conservative amount of the things we love can still have a place in our lives, including during the times that we are focusing on weight loss.

 

Tip # 5

Whatever your exercise routine, set aside a certain time each day to do it. Individuals who set a routine are much more likely to stay with it and find success than those who simply exercise whenever they have time. The goal to successful weight loss is to make time.

 

This article is intended to be used for informational purposes only. It is not to be used in place of, or in conjunction with, professional medical advice or a doctor’s recommendation. Prior to beginning any weight loss program, individuals must consult a physician for proper diagnosis and/or treatment.

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Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighborhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

 

“Small steps are achievable and are easier to fit into your daily routine,” says James O. Hill, Ph.D., Director of the Center for Human Nutrition at the University of Colorado Health Sciences Center. “They are less overwhelming than a big, sudden change.”

Here are 10 to try:

 

1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.

 

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

 

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top Whole Grain Total® with fresh fruit slices and low-fat or fat-free milk.

 

4. Switch three grain servings each day to whole grain. If you’re like the average American, you eat less than one whole grain serving a day.

 

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

 

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a nonstick pan with only a dab of oil or butter.

 

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight.

 

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

 

9. Lose just 5 to 10 percent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

 

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

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The best way to lose weight can vary from one person to another to some degree, but there are some common denominators that will work for everyone.

 

The basic idea is to take in fewer calories than you burn. It sounds pretty easy, doesn’t it? And the truth is that it is not that difficult to do but you do need to know how to do it.

Of course, if you have any health issues you should always talk to your doctor before you start any diet or exercise plan. It’s a good idea, and will usually improve your health, to lose weight and get in shape, but that doesn’t mean it is without risk if your health is already compromised.

 

The best way to lose weight is to identify where you can start making some simple changes in your daily life. Instead of trying to make huge changes all at once, why not target one small change at a time instead?

 

By doing this it will be easier to make these changes permanent. So, what is the one biggest problem you have with your diet? Do you drink too much soda or put too much cream and sugar in your coffee?

 

If that’s the problem, why not just cut back on how much you drink everyday? Something so simple can make a difference. Will it make all the difference and help you lose all the weight you want to lose? Maybe not, but weight loss should never be thought of as a short term, or temporary fix.

 

Instead you should think of all these changes as just one piece of the weight loss puzzle. By making one small change at a time you can get where you want to be but it will take some time.

 

You can use this same, one small step at a time, approach with your exercise too. Instead of trying to go hardcore at the gym you can just add a little exercise to your daily routine.

 

Most everyone will have an easier time of sticking with some small, simple changes than doing a major overhaul in their life. If you stick with it, you will get the changes you want and you will be able to maintain the weight loss for the rest of your life.

 

Also, make sure you drink plenty of water and get plenty of sleep. By keeping your body hydrated you are allowing your metabolism to work at it’s best. You can also flush a lot of toxins out of your system if you continually drink a lot of water.

 

For most people, it is recommended you drink half of your body weight in ounces of water every day.

 

Ultimately only you can decide what the best way to lose weight will be for you. Everyone is different and everyone has their own traits that will make one path easier than another. But these tips may give you some place to start with your fitness efforts.

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