Week of April 17, 2011

Week in Review

Lovin’ the new running loop . . . especially loved the Monday workout with running 80 steps, then dropping for 10 push-ups . . . Dan even did a second loop!!  On Thursday, we started with wind sprints uphill (forward and back pedaling) while dodging cars.  Ryan said he hurt his back snowboarding, but you wouldn’t have guessed it seeing him race Tom to the top of the hill (more than once).  Also, teams of two had to do as many rounds as possible by doing 9 deadlifts, 12 push-ups and 15 box jumps/steps. The rounds ranged from 5 to almost 7.

Monday will definitely be benchmark day.  Dana, we’ll do your favorite exercises when we see you!!  Speaking of Dana, she ran in her first official 5k of the year yesterday at St. Mike’s.  She was joined by other boot campers, Kelli and Jen.  Windy and cold, but they finished strong!  I think this was Jen’s second 5K of 2011.

What’s coming?  Since the weather is getting nicer, we’ll be outside more.  We’ll even start to bring out the tires for some flipping action!  See you this Monday and Thursday at 6:30 pm.

100 Day Challengers

The 100 Day Challengers are moving quickly toward their 100 day mark.  They’re doing remarkable.  Some of you may be slowing down with your weight loss, some may continue to lose steadily, and some of you may finally start to hit your groove.  Every “body” is different and how your body reacts to changes, doesn’t match other body types.  The main message is TIME, CONSISTENCY, and GRIT!  Remember, this is a life-long change . . . you have a lot of life left to build and maintain a healthy body machine!

Boot Cancer Kick-Off

In its second year, we raised just under $7,500.00.  The fundraising goal for 2011 is $10,000.00.  That means we need to start fundraising today!  For more information, go to http://www.bootcancer.org.  There’s a mini camp competition scheduled for May 22 in Barre.  More details to come.

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How We Sabotage Our Weight-Loss

Source: http://robertfagan.com/golf/uncategorized/1607/seven-ways-we-sabotage-our-weight-loss

You have a well-balanced, low-calorie diet combined with regular exercise, but still haven’t shed those extra pounds?  Feel frustrated?  Here are some “hidden” culprits of weight gain and some ways to avoid them.

Lack of Sleep

Yes, proper sleep in the amount of 7-8.5 hours a night helps burn calories.  Research has proved that a lack of sleep increases ghrelin levels.  Ghrelin is a hormone that increases your appetite and decreases leptin levels, another hormone that suppresses the appetite.   Upset your sleep and all kinds of things happen, so make sure you get your proper rest and develop a good daily practice of sleep.

Eating Too Quickly

Did you realize that it takes your brain 15 to 20 minutes to catch up with your stomach?  What I mean is that it takes a while for you to realize that you are properly full.  Eating too quickly, you will likely consume more than enough to satisfy yourself before you realize you are full.  Now once you slow down and chew your food more careful pausing between bites, your system will signal to you that you are full before you have already consumed too much.

Distracted Eating

Eating when watching television or surfing the Internet can impact your food intake.  Have you ever sat down with a dinner or snack and before you knew it consumed much more than you had intended.  Studies show that when you are particularly engaged, let’s say in an exciting fast-moving sporting event or an adventure movie, you eat even quicker.  Save your food for the table and focus upon what you are consuming.

Medication

Some medications may lead to weight gain due to changes in metabolism or appetite.  If you suspect that a medication could be causing your weight gain, consult your physician.  Do not stop the medication before first consulting your healthcare provider.

“Healthy” Restaurant Food

Maybe you are like me.  You’ve chosen a salad instead of that cheeseburger with fries.  Unfortunately, the dressings on those salads often include massive amounts of fat dripping off those lettuce leaves, not to mention croutons and other add-ons.  To gain your intended benefits, either skip the dressing altogether or ask for a low-fat variety placed on the side, and skip any extras that come with your meal.

Portion Distortion

Use a smaller dinner plate.  Our large plates can make a healthy portion appear like a ration.  We instinctively are inclined to fill our plates, and in the process eat too much.  You might even consider substituting your salad plate for your dinner one.

Your Drinking Habits

Research has indicated that diet sodas can actually cause weight gain and no one disputes that alcoholic beverages can throw weight loss into a tailspin.  And while the fiber in apples counteracts their sugar content, apple juice is like drinking liquid sugar.  So if you are trying to lose weight, think twice before you lift that glass or wine, beer, mixed drink, fruit juice, or soda.  A regular habit of only a little bit daily adds huge amounts of calories over time.  Instead, add some mint, a lime or lemon to a glass of filtered water.

Red or white wine (5 oz.) = 120 calories

Regular beer (12 oz.) = 150-198 calories

Light beer (12 oz.) = 64-136 calories

Martini (2.5 oz.) = 160 calories

Vodka and tonic (8 oz.) = 200 calories

Margarita (8 oz.) = 200 calories

Rum and Coke (8 oz.) = 185 calories

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