Which is Better, Weight Loss or Inch Loss?

The University of Maryland Medical Center calculates that you can expect to lose 1-1.5 lbs a week safely, that's 6 lbs a month (18 lbs for 3 months).  Realistically speaking, weight loss at this pace can be discouraging but more important it is sustainable!

You can actually lose absolutely no weight and lose inches. The way you do this is to eat enough, lift heavy weights so you are gaining some muscle mass.

The reason this works is muscle is more dense than fat. So, if you are losing fat and exercising you are exchanging some fat for some muscle. You might not lose a lot of weight but you are losing inches that way.

Muscle is more compact than fat, therefore you can lose inches more quickly than weight.  The results you would expect to see are loss in clothes’ size. 

Remember, at the beginning of any weight loss/nutrition/exercise program, you can see dramatic weight loss (mostly due to water loss) which will later plateau as your body goes into “starvation” mode.  This will subside and your weight loss/inch loss will be back on track. 

Burn the calories in exercise and control your diet to use the fat stored there. Your body adapts slowly, it fights against change! Give yourself 4-6 weeks for REAL change to happen. That should be about 10 pounds.

To lose as many inches as possible, you need to incorporate weight lifting with your cardio exercise. You can even burn up to 30 percent more calories when combining weight lifting and cardio circuit training into one workout, according to the "Fitness Magazine" website.   Female & Fit incorporates resistance, cardio, and high intensity interval training into each workout for maximum caloric burn during and after the workout!

10 Ways to Avoid Being Stuffed During December

December seems to be the fattest month, meaning the most weight gain is done during the month of December. 

So let’s focus on December, and consider the New Year’s Resolutions in the New Year.

Try these 10 ideas on for size!

1. Keep a food diary during December.
2. Weigh yourself every day from now through New Year’s Day.
3. Limit television time.  Mindless eating occurs during this time.  Instead, do crunches during commercials.
4. Limit holiday snacks and treats to one a day.
5. Bring healthy food to potlucks and parties.
6. Fill your plate with veggies first.
7. Plan your alcohol intake ahead of time.
8. Don’t skip meals in anticipation of social/food events.
9. Lay off the sauces.
10. Go skinless and avoid processed meats.

Merry Fitness & A Happy New You!

Eat Chocolate at Half the Calories

A 15-minute walk can cut snacking on chocolate by half, according to research by the University of Exeter. The study showed that chocolate lovers ate only half as much chocolate as they normally would after this short spurt of physical activity.

Research suggests that employees may find short breaks away from their desks can keep their minds off snacking.  Employees were asked to take 15 minute walks away from their desks.  Upon returning, a bowl of chocolate was made available.  The employees found that they could regulate their eating by half! 

Snacking on high caloric foods like chocolate can be a mindless habit which results in weight gain.  Exercise is known to have substantial benefits for energy and mood levels and possibly used to manage addictions.  Previous research as shown that exercise can curb chocolate cravings but not consumption reduction. 

So go ahead and have chocolate ready to eat…that is after you exercise!

The 21 Day Fitness Solution

Hey there,

I’ve been getting a lot of questions asking if I have a fast solution to help with the shrinking of the waist, hips and rear area…
…while there is no quick fix (no matter what infomercials claim) I developed a new 21 Day Rapid Fat Loss Boot Camp that’s right up your alley-if you want fast results.

I have room for five (5) in my NEW 21 Day Rapid Fat Loss Boot Camp that starts Monday, January 9th and the best part is that the 21 Day Boot Camp is even more discounted than DC’s personal training programs to $10 a day and INCLUDE S a 21 Day Meal Plan Program.

The only catch is that this 21 Day Rapid Fat Loss Boot Camp has always filled up quickly.  So, if you’re ready to fit into your skinny jeans again and want to firm and tone your body while dropping inches and pounds, then make sure to register for my 21 Day Rapid Fat Loss Boot Camp.

Now, as you are reading this, you may be asking yourself how this pertains to you when you are not even within driving distance to me in Virginia.  Here's the answer:  All of this can be done on line as I also serve as an on-line personal trainer. 

The only changes are positive:
A-You can start as early as January 1st!  Start your New Year's Resolution on the very first day of the New Year!
B-You can do this in the privacy of your own home or gym. 
C-There's no limit to how many people you will have  joining you in this adventure.
D-We share plans, recipes and ideas via email, text or calls.
E-It works!  You'll be thin!

Let's get started by contacting me via email at femaleandfit@gmail.com.

I am so excited to help you achieve!

Tis' the Season to Relax (Ho Ho Ho)

Tis’ the Season to Relax  Ho…Ho…wait a minute.  Relax?!? Who, me?   I have to buy gifts, decorate the tree, make a guest list for  the work Christmas Party, reserve hotel rooms for incoming family and and…

 

On a more serious note, stress is a vital component for weight gain, poor health and depression.  Stress can cause physiological and psychological issues.  Women can experience several reasons for weight gain.  Here's our normal recipe:

Holiday Recipe for Disaster

Stress + Comfort Foods + Little or No Exercise + Family + Medication = Weight Gain

 

Instead, our psyche needs to be a Holiday Recipe for Success:

Relaxation + Exercise + Proper Nutrition (via portion size) = Weight Stability

Stress Free Holiday Season! Is It Possible?

The Holiday Season can make us feel stressed about work and family responsibilities.  Here are some quick ideas  to reduce your tension. 

Crack Up

Invite over your best girl friends, watch a movie and share a few good laughs. Every time you crack up, increased oxygen levels going into your organs increase, blood flow increases, and stress dissipates. Just thinking about cracking up is enough to lower your stress hormone levels.

Pet Your Dog, Cat (or for that manner, Your Kids)We’ve all heard that pets give unconditional love, but did you know that they are also good for your health?When you pet your dog even for a few minutes, your body releases feel-good hormones like serotonin, prolactin, and oxytocin and decreases the amount of the damaging stress hormones that are released. The results are lower blood pressure, less anxiety, and even a boost in immunity.

Clean the ClutterClean House...Clean Mind.  Too much “stuff” can be overwhelming and be a causing factor to stress. Anxiety can occur when you can't find your keys, purse or the checkbook. De-clutter to De-stress.  Undertake the de-cluttering of a drawer, a shelf. A clean space can be satisfying and soothing.   Not to mention the added bonus of de-cluttering is good exercise and can burn more than 250 calories per hour.

Design a Live Bouquet of FlowersThe smell of fresh flowers can make you feel more relaxed. Chemicals from new fresh flowers can help block the release of stress hormones in the brain. You are also creating something beautiful to place as a centerpiece.  Not only pleasing to the nose, but the eyes as well.

Drink Some Orange JuiceThe tart beverage that already may be a regular part of your morning routine could help you in surprising ways. Researchers say vitamin C may help people manage their stress more effectively by lowering levels of stress hormones like cortisol. If orange juice is too acidic for your digestive system, vitamin C-rich foods such as grapefruit juice, strawberries, or sweet red peppers can help boost your immune system.

Tune UpTurn up the radio in the car or ipod, or sing in the shower. No matter how out of tune you are, singing can make you feel happier.  Added benefits of singing-it can be good for your breathing and posture, as well as your heart and immune system.

Walk With a PurposeExercise is a great way to ease stress. It helps your body produce endorphins -- the neurotransmitters in your brain that make you feel good. It also forces you to focus, helping you forget what's making you anxious. Exercising in warm, sunny weather can boost your mood. And if you walk briskly for at least 30 minutes, you'll meet daily exercise recommendations, and ramp up stress-busting benefits even more.  If the weather outside is frightful, walk on the treadmill or elliptical or just bundle up and brave the weather.  You will also burn calories trying to stay warm.

Chew Gum
Chewing gum can do more than freshen your breath. According to research, chewing a stick of gum also seems to reduce stress and anxiety, as well as improve mental performance during tasks

Shhh...Have SexWhen you're stressed out, getting frisky might be the last thing on your mind. But having sex is actually a great way to relieve tension and ease stress. Sex lowers blood pressure, boosts self-esteem, and increases feelings of intimacy with your partner. It can also help you sleep better, which is a great benefit when you've spent sleepless nights stressing about problems.

My Most Favorite...Take a Deep Breath

No matter where you are, taking a deep whiff of lavender or rosemary can put you into a more relaxed state. Inhaling those aromas can lower your levels of the stress hormone cortisol.  Just the act of breathing deeply is also a stress buster. Deep breathing sends oxygen surging through your bloodstream, helping to calm your entire body.

7 Strategies to Bust Through Thanksgiving Dinner

During the holidays, are you planning to stick even more strictly to your diet? Or, will you abandon your usual healthy ways and head into the new year with a sense of guilt  and extra pounds?

Lets take the middle road together: Enjoy your most coveted seasonal sweets and cuisine in moderation.  Make a few adjustments along the way to heed to the indulgences. Read on for strategies that will make it easy.

Strategy #1:

The Thanksgiving feast is usually the most laden calorie meal during the holidays. But by merely making a change here and there while whipping up those traditional dishes, even this meal can pass as healthy. Choose Preparation Methods that are definitely lower in fat than others.

"Many people don't realize it, but the Thanksgiving table is actually filled with healthy foods. The problem is often how we prepare them," says Karen Ansel, RD, American Dietetic Association spokeswoman. Don’t load them up with butter, cream and gravy. If you want to add those extras, try the fat free, low fat alternative to the heavy stuff.  Don’t want to make you heavy either.

Strategy #2:

If you're eating at someone else's house and have no idea what went into those Thanksgiving favorites your best bet is to help yourself to spoon half size servings. The key is Portion Control  to make sure you don’t eat too much.

Strategy #3:

Don't just look at your plate, EXERCISE!
The holidays are busy so planning is also important so that physical activity doesn't take a back seat. "Staying physically active reinforces your commitment to healthy living so you won't feel as tempted to overindulge," Ansel says.

Strategy #4:

Celebrate the holidays without involving food. Take walks to gather nature to make a table center piece or wreath. There are lots of ways to enhance your holiday celebration without making it all about the food.

Strategy #5:

Avoid everyday hors d’oeuvres and appetizers.  Feast sparingly on “only for Thanksgiving” foods. "Focus on the foods you can only get at Thanksgiving, rather than things you can get all year round," Ansel says. This way, you can still enjoy your favorite holiday-themed foods while keeping calories under control.

Strategy #6:

Fill up on protein and vegetables first.  It takes 3,500 calories to gain a pound.  Chances are that you will not eat that much in one meal, but could possibly in one day. 

Strategy #7:

Listen to Your Body

Listen to your body and you'll know when to say when. Ask yourself during a meal before you eat seconds, “Am I full?”  If the answer is no, drink a glass of water and join in conversations.  After a few minutes, you may realize that in fact, you were full.  Also, slow down your chewing.  No gulping please, that’s just rude. 

It's 2 O'Clock Somewhere

It’s not the sugar!  Research published in Neuron, scientific journal, 11/19/2011 issue, has shown that protein and not sugar activates the cells accountable for keeping us awake and burning calories. This information is like gold. Keep reading…

Energy and alertness even during the 2 o’clock slump rely heavily on orexin cells.  These cells secrete a stimulant, orexin, in the brain.  Reduced activity in the orexin cells can result in narcolepsy and weight gain.

Proteins contain nutrients referred to as amino acids found in protein products such as egg whites.  Proteins-amino acids arouse orexin neurons.  Electrical impulses emitted by orexin stimulate alertness and inform the body to burn calories.  In contrast, sugar-glucose has been found to block orexin cells, causing after-meal sleepiness. 

What is the link between proteins and sugars?  Aminio acids stop glucose from blocking orexin cells.  In other words, protein “kills” negative effects of sugar.  Protein laden meals make one less sleepy and more alert than carbohydrate meals.

I find it amazing that we can establish the activity level of select brain cells by deciding on which foods we will eat.  In essence, we determine our own alertness and energy levels. 

More research needs to be done to decide how diet affects sleep and obesity.  If given a choice of a bagel with jam or egg whites, choose the egg whites.  The protein will tell the body to burn more calories.  Feel the burn!

I Hate to Exercise!!!

Sound familiar?  Have you heard that before? or Are you the one who is shouting this?  All the excuses can be pinpointed to one source, “Internal Motivators”.

What are Internal Motivators? Internal is defined as “situated inside”.   By inside, I mean within your mind.  I often communicate with my clients that in order to achieve a goal, that goal has to be owned by you.  You have to want it not just for one day but throughout the entire goal achieving process.  My role in goal setting, as a personal trainer, is to help with the process of setting realistic goals followed by mastering those goals and then reaching  for the next goal on the ladder of success.  I remember when my late husband would lovingly communicate with me that my breakfast consisting of a diet coke and M&M’s was not good by any means for any reason.  I didn’t care.  My breakfast tasted so yummy.  My “Ah Hah” moment took place when I saw myself in the mirror and thought, “Oh My Head!  Is that really you standing in the mirror?  You say you want to lose weight and get in shape, but look at you.  What caused you to be in such a state?”  As I stood there disgusted with what I’ve let myself turn into, I did a quick inventory of what led to this.  I realized that my actions did not line up with my wants.  I had started each day with failure.  I quickly spiraled further away from what I wanted to be.  I decided at that moment to begin my day with success and strive to be successful in everything I did throughout the day!  I don’t drink diet colas and eat M&M’s for breakfast any more.  I know both still taste delicious.    

Motivator is an incentive, a move to action, and is always positive.  This is why I urge my clients to set small goals while focusing on the big picture.  Again, my job is to guide my clients in setting realistic goals.  If these are not achieved, I ask my clients to ponder why not?  What can they change to meet those goals?  Most importantly, I ask, “Are you really going to change to meet those goals?”  Forgiveness is an imperative part in goal setting.  For example, if you miss a workout on Monday that doesn’t mean your whole week is shot.  Forgive yourself! Forget it! Start over!  You get a new chance!  Tomorrow…

 Internal Motivators: 

Stop thinking of exercise as a chore.  Think of the small achievable goals.  Celebrate the goals you have accomplished.  Success is a pleasant experience.

Exercise can be a pleasant experience.  Do something you like.  Take a brisk walk or run with the dog.  Play with your kids at the park.  Listen to audible books on your iPod while walking or ellipticalling or treadmilling.  Go dancing.  Hire a personal trainer, like me, who encourages and motivates you to attain.

Plan how to fit exercise into already busy schedule such as make it an appointment in your calendar.  Exercise while watching TV.  Make commercials useful, do crunches, push ups, leg raises, etc. during commercials.  Park in a space further away from the office building door, grocery store, mall and so on.

Recognize that exercise isn’t just learning how to use your body to perform a swing or swim a lap, it also entails learning how to use your mind to drive yourself into action and continue to equate yourself as someone whose identity is connected with exercise.

No Excuses!  Just Results!

CAUTION!

Women are Amazing!

Here are some examples of women achieving success with Female & Fit:

• Akila, Hope, Rhonda &Shamia finish their first 5K race.
• Akila began her first personal training sessions and is well on her way to becoming more fit. 
• Margaret is conquering her battle with muscle control years after a major surgery.
• Shital has lost 9 pounds and a dress size.  Her close family has noticed her weight loss.
• Rachel has lost 7 pounds and people are noticing her new beautiful figure.
• Luiza has gained energy and feels strong.
• Nancy & Mary are considered elderly women but act as if they were 10-20 years younger with lots of energy and a new outlook on exercising.
• Nicole is very goal oriented and determined to reach her goals by her milestone birthday coming soon.

• MC is returning to fitness, loving it and kicking butt!

I am truly proud of all these women.  I love each and everyone of you.

~Lisa