Dearborn Boot Camp, Dearborn Personal Trainer, Dearborn Weight Loss

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

June 2013 Archives

Starting on Monday, June 10, 2013, local Dearborn Boot Camp Weapons 4 Weight Loss will host an evening session at 8pm at Levagood Park in Dearborn.

Not a morning person? Not to worry! Now you can get all the fat-melting benefits of the indoor morning class, without feeling like you’re dragging ass! No more excuses!

Evening classes will run Monday through Friday at 8pm.


The outdoor sessions feature the same interval workouts with modifications for all fitness levels, a guaranteed safe, fun and effective workout!

If you are interested in joining the boot camp in Dearborn, check out the link below to claim your free week and body diagnostic assessment with Nick, the head trainer.

Claim your FREE week of boot camp ===> CLICK HERE

You’ve got nothing to lose but unwanted fat!


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If you have arthritis, physical activity may be the last thing you feel like doing. The pain, stiffness, and swelling associated with arthritis often limit your range of motion and leave you feeling fatigued and depressed.

But inactivity can lead to muscle loss, weight gain, and tighter joints.

Make exercise part of your treatment plan.

Depending on what kind of arthritis you have, your physical therapist or physician can help you develop an exercise program that includes three or four types of exercise: range-of-motion, endurance, strengthening, and hydrotherapy. The combination of these exercises will help relieve symptoms and improve one’s quality of life.

How can these exercises benefit those with arthritis and how do you do them?

Why Exercise?

Though you may not feel like moving with arthritis, the benefits are usually well worth the effort. When living with arthritis, the right type of exercise may increase joint mobility, improve muscle strength and flexibility, help you maintain a healthy weight to lessen pressure on your joints, protect joints from additional damage, keep your bones and cartilage strong, and improve your endurance and overall fitness level.

Range-of-Motion Exercises

Many people find arthritic pain relief by keeping the affected joint bent, whether hands, fingers, or knees. A bent joint may bring temporary relief, but keeping a joint held in the same position for long may eventually cause permanent loss of movement or worsen the condition to the point that you’re no longer able to perform normal daily tasks.

Range-of-motion exercises are also called flexibility or stretching exercises. These exercises work to counteract the desire to keep one’s joints bent. The goal of these exercises is to keep joints functioning as normal as possible by improving flexibility and joint mobility.

By gently straightening and bending each of your joints, you’ll help preserve their normal function. Straighten and bend your joint only as far as you can without discomfort. Each session you may be able to straighten and bend more until a near-normal range of motion is achieved. Then these exercises will help to maintain your mobility.

Flexibility and stretching exercises are also used as a warm-up for your strengthening and endurance exercises.

Strengthening Exercises

Another important type of exercise to include in your arthritis treatment is strengthening exercise. These activities work to keep your muscles strong. When you have strong muscles, you’re better able to support weak joints and protect them from more damage. Isometrics and isotonics are two types of helpful strengthening exercises.

Isometric exercises improve muscle strength without requiring you to bend your painful joints. In these exercises, your muscles get a workout by flexing and relaxing.

Isotonic exercises involve joint movement and are usually done with by increasing weight resistance with dumbbells or stretch bands.

Endurance Training

A third type of exercise recommended for those with arthritis is endurance exercise, also called aerobic or cardio exercise. Endurance exercise leads to increased stamina, strong muscles, and weight loss—all three which will reduce pressure on joints. Endurance exercises are those that get your heart rate elevated and your blood pumping. Start out slow, but work your way up to 30 minutes a day on most days of the week.

As you enter the world of endurance training, find an exercise that places the least stress on your joints. Good options might include walking, bicycling, tai chi, or swimming. Hydrotherapy, or aqua therapy, is also a great option. An exercise program that takes place in a pool, hydrotherapy is designed for those with painful joints or other medical conditions.

Since arthritic pain often comes and goes, be careful not to overdo it on your good days. Avoid any high impact activities such as running or jumping, and listen to your body. If a specific exercise makes your problem worse, find what works for you and stick with it.

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Who doesn’t like pizza? A healthy pizza is even better! It’s a favorite meal that’s simple, delicious, and can be topped with all sorts of foods. Unfortunately, the way pizza is often prepared makes it high in saturated fats, calories, and sodium. With one slice of pizza ringing in at 300 calories, it’s easy to ruin your best dieting intentions with one meal. Add high-calorie toppings and the count goes even higher.

So if you’re watching your weight, pizza usually isn’t an option. But if you’re craving a slice or two of pizza, there are ways to make it diet friendly while keeping that delicious taste you crave.

From the crust to the sauce to the cheese and toppings, here are tips to make your pizza night low in fat and high in nutritious goodness.


Whether you prefer thin crust or thick crust, the best way to make it healthy is to buy or make whole-wheat dough. Find simple, easy recipes online for whole-wheat dough or substitute white flour for wheat in your recipe. Crust made from whole-wheat flour will increase the fiber in your pizza by 50 percent. And as you know, foods high in fiber are great for your digestive system and keep you feeling full for longer. (What a great trick for eating less!)

Make an even healthier crust by adding a vegetable in the dough. Look for a recipe that adds zucchini, cauliflower, or squash to the ingredients. Your taste buds and health will both benefit!


Pizza sauce can either make or break a pizza. Red sauce, pesto, garlic sauce, and hummus are healthy options. Red sauce has half the sodium of white sauce and less saturated fat. If you love white sauce, find a recipe made without butter or cream but uses skim milk and Parmesan cheese. If using tomato sauce, use lots of it. Tomato sauce contains high amounts of lycopene, a powerful antioxidant that fights disease.


What would pizza be without cheese? Unfortunately, the majority of calories and saturated fat found in pizza come from cheese. Cheese may be a great source of calcium, but it is high in calories. With many different types of cheese to choose from, your best bet for a healthy pizza is to go easy on the cheese, use a low-fat option, or substitute with a vegetarian cheese alternative.


The processed meats commonly used on pizza are not options if you’re trying to eat healthily. Sausage and pepperoni are greasy and high in fats, and they’re associated with an increased risk of colorectal and stomach cancers. If you’re craving meat on your pizza, try lean options such as chicken or shrimp. If pepperoni is your favorite topping, try seasoned chorizo instead. This cured meat has 80 mg less sodium and 20 fewer calories than pepperoni. Replace Italian sausage with chicken sausage to cut the calories and fat in half. Because of the high sodium content of anchovies, try olives. Better yet, keep the meat off your pizza and become a pizza vegetarian.


Next come the toppings. Load your pizza with as many vegetables (or fruits) that you like. You can’t have too many! Low in calories, veggies and fruits will add extra flavor, as well as ample fiber, vitamins, and minerals. Great veggie topping options include onions, fresh or sun-dried tomatoes, spinach, olives, mushrooms, peppers, broccoli, zucchini, peas, potatoes, corn, or asparagus. Fruit can even be yummy on certain types of pizza. Try pineapples, pears, figs, or apples.

Whether you get creative or go traditional, your pizza topping options are endless. Plan a family night in the kitchen and let the kids help make their own pizzas. That way everyone can be happy and healthy at the same time!

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Need to save money when buying healthy groceries? I have your solution!

Looking at your bank account each month you may wonder, “Where does it all go?” The cost of living increases each year, but there’s a good chance your bank account doesn’t.

One cost that’s going up and up and up is the price you pay for food. What happened to the days when a loaf of bread cost 50 cents and a gallon of milk cost a couple bucks? A little something called inflation. Thanks to inflation and some other factors, food costs have practically doubled over the past 20 years!

Don’t lose heart just yet! Use these practical tips to save on food each month without spending hours clipping coupons. Here’s 5 easy ways to save money:

#1 Stick to a List

Whether you shop for groceries once a week or once a month, make a list of what you need. Plan your meals ahead of time, inspect your pantry for what you already have, then make a list of what you still need for each meal.
Keep in mind that making a list is only half the trick. Once you get to the store, you’ve got to stick to your list. A list takes the guesswork out of what you need to buy. It also makes you less likely to buy on impulse the things you don’t need—that bag of chips, candy bar, and pint of ice cream.

If you need help planning meals in advance or have special dietary needs, there are websites dedicated to planning meals and creating a shopping list. Try the Menu Planner on

#2 Paper Not Plastic

Take advice from financial experts and make a budget. Know how much you can spend on food each month. Then use cash for your purchases. Instead of paying with plastic (credit cards), pay with cash. Research has shown that people who pay with cash spend 12 to 18 percent less on groceries than those who use credit cards. So take your budgeted amount of cash to the grocery store with you and you’ll have no choice but to stick with it and save money in the process!

#3 Go Generic

Another way to save money on food is to buy the store brand. For the most part, the store brand taste just as good as their name-brand counterparts. Occasionally, you’ll even find that some of them taste better than the pricier options. As a wallet-saving perk, you’ll be able to save as much as 20 percent on your food bill.

#4 Shop Around

It may not be as convenient, but shopping at more than one store makes it possible to save shoppers as much as 15 percent on your groceries. Compare prices at two or three grocery stores and see which one offers the best deals on the foods you regularly buy. Also, don’t be afraid to shop grocery discount stores. You may not be able to get everything on your list at one store, but if you have the time, it’s worth it. Shopping at more than one store won’t save time, but it’ll save money. Once you figure out where to go for what items, the extra time it takes will be negligible.

#5 Do It Yourself

If you prefer convenience over price, this money saving tip isn’t for you. Buying pre-made food or foods in small packages may save you time when you’re packing the kids’ lunches, but it won’t save you money. It is definitely cheaper to buy food in large packages and then divvy it up yourself. Pre-packaged snacks can cost up to three times as much as the normal package. And it’s not just the snacks. Salad mixes, sliced fruits, spice mixes all cost more than doing it yourself.

Watch Your Savings

Grocery shopping can get old. You may in fact dread going to the store…again. It’s especially dreadful when the cashier rings up your total. Adopt a few of these money-saving tips, however, and your next trip to the grocery store may become something you can tolerate!

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Should you drink alcohol while trying to lose weight? You know to avoid the cakes and pies, but what should you do when it comes to alcoholic drinks? It’s easy to overlook the calories found in beverages.

If you’re counting calories to lose weight, don’t ignore the calories found in what you drink.

Because while they may not require a fork to ingest, alcoholic beverages rank pretty high on the calorie scale—second only to fat. With little to no nutritional content, no fat, and low in carbohydrates, alcohol only adds empty calories to your diet.

These empty calories can pack the pounds on every part of your body fast. One can of beer (150 calories) will take at least a 30-minute brisk walk to burn off.

It’s not just the calories that sabotage your diet. Alcohol actually prevents your body from burning fat, especially fat around your waist. In addition, alcohol slows your metabolism, causing whatever food you’ve recently eaten to be more readily stored as fat.

If you’re trying to watch your weight but you enjoy drinking a glass of wine to relax after a long day, if you enjoy drinking a beer while watching the game, or if mixed drinks are on the menu at your girls’ night out, you don’t have to say no. You just have to know how to drink smart and lose weight at the same time.

Continue Counting Calories

Not all drinks are created equal. Because of this, some alcoholic beverages are more diet-friendly than others. Wine is lower in calories than other options with 20 calories per ounce on average. A five-ounce glass of wine adds up to 100 calories, but has no fat, cholesterol, or sodium.

Next on the scale comes hard liquor. While it may contain more calories (32–79 per ounce) than wine, not as much hard liquor is consumed at a given time. One shot or mixed drink contains one and a half ounces of hard liquor, making the calorie count per serving between 64 and 119. Mixing a drink with soda increases the number of calories.

Beer can easily be a dieter’s downfall. One 12-ounce can of beer has approximately 150 calories. Light beers are a slightly lighter choice at 108 calories, while ale comes in at 216 calories per 12 ounces. With these numbers, it’s clear how easy it is to overdo it on beer, especially when it’s poured from a pitcher.

Liqueur, or cordial, is highest in calories per ounce. Served alone or with mixers, coffee, or cream, a one-and-one-half ounce of liqueur contains 155 calories. Mixers only add additional calories.

Eat When You Drink

Skimping on food and calories in order to allow yourself to splurge on alcohol will only result in a high-calorie backfire. That’s because the simple carbs found in alcohol temporarily increase your blood sugar, which is then followed by a drop. In case you don’t know, that sudden drop will make you ravenous. Smart drinking means eating a snack or meal with protein, fiber, and healthy fats prior to drinking. Food in your system will help stabilize your blood sugar and keep the alcohol from being absorbed as quickly. By eating smart, you can control your hunger and enjoy your drink.

All in Moderation

A healthy lifestyle and a healthy weight are about moderation. This includes alcohol as well. Drinking in moderation means one drink a day for women and two a day for men. This doesn’t mean you can save up a week’s worth of drinks to be had in one day. Doing so will definitely sabotage your diet. Do this and any extra calories will be stored as fat, and your blood sugar will skyrocket, making you hungry. Once under the power of alcohol, you’ll not able to think straight and can easily consume way too many extra calories.

Watching your weight may mean you just opt for a smaller glass. Or you may choose to dilute your alcohol with a diet soda or soda water. Whatever you choose, just make sure your waistline won’t regret it the next morning.

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Processed foods.
Our kitchen cabinets are full of it. Grocery store shelves are overflowing with it. We eat it for breakfast, lunch, dinner, and snacks. They’re yummy. They’re easy. And they’re economical.

But could processed foods be at the root of the obesity epidemic, and if you don’t use processed foods, what is the alternative?

Keep reading to process the information you need to find out why an unprocessed food diet may be your answer to weight loss.

What are Processed Foods?

Years ago, there was no such thing as processed food. People ate food in its natural state, whether fruits, veggies, meat, dairy, or grains. As nations became industrialized, foods began to be altered from their original state by canning, packaging, dehydration, refrigeration, freezing, or pasteurization. Salts, sugars, oils, additives, and preservatives were added to the food to extend shelf life, improve taste, as well as for safety and convenience reasons. Unfortunately, through this process nutritional value is often lost and unhealthy additives are introduced.

Keep in mind that not all processed food is bad for you. Think of milk. The process of pasteurization kills harmful bacteria. (Unfortunately for some, this pasteurization causes milk to be an allergen and not a healthy drink.) Frozen fish, fruits, and vegetables; whole grain breads; juices; and packaged oatmeal are all examples of perfectly healthy processed foods.

At the same time, there are many processed foods you should avoid or eat sparingly. Even though their packaging may claim the food is low-fat, have no trans fat, or be low in carbs, it doesn’t make the food healthy. Processed foods that hurt your diet include canned foods, foods with refined white flour, high-calorie snack foods, frozen dinners, sugary cereals, packaged cookies, and processed meats. Any and all processed foods made with saturated fats, trans fats, or high amounts of sugar and sodium should be avoided at all costs…even when the taste is tantalizing.

Weight Gain–Processed Food Connection

What is it about processed foods that make you gain weight? First of all, most processed foods are low in fiber. Fiber-rich foods such as fruits, veggies, and whole grains keep you feeling fuller longer. When you aren’t as hungry, you eat fewer calories, and are therefore on your way to losing or maintaining your weight without even trying.

Second, many processed foods contain refined grains, sugars, and starches. These refined carbohydrates raise your blood sugar. When this happens, more insulin is produced. When these carbs aren’t quickly burned, the body stores them as fat.

Third, processed foods tend to be high in calories. Since excess calories lead to excess pounds, you have to be extra careful to watch your caloric intake when consuming processed foods. Also, take note of the serving size listed on processed food. You may think you’re eating one serving, but you can easily wind up eating two.

Keep in mind that many of the calories in processed foods are empty calories. This is the case for foods made with refined white flour. These foods contain less nutrition and won’t satisfy your hunger as efficiently as their whole-grain alternatives.

Processed foods made with trans fats or saturated fats will easily pack on the fat. Every time you eat a donut, picture it on your thigh, because that’s where it’s headed!

The Weight Loss Alternative

A diet of fewer processed foods will help you maintain a healthy weight, give you more energy, and prevent chronic health conditions. Aim to eat more fresh and whole foods in their natural state. This includes fresh or frozen fruits and veggies and whole grains. You’ll eat more vitamins, minerals, and fiber, all while consuming fewer calories, less sodium, and less fat.

Tired of counting calories? Good! A diet focused on whole foods rather than on counting calories, avoiding carbs, or watching fat grams is certainly less complicated. Knowing what you’re eating, knowing where your food came from, and knowing each ingredient is important, don’t you think? It makes sense. And keeps your weight right where you want it.

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