Secrets to Staying Slim

Thursday October 30, 2014

Your hard work has paid off! Hours of exercise and months without your favorite dessert have enabled you to reach your weight loss goals. Unfortunately, 8 out of 10 people who watch the scale go down will one day watch it go back up. After all the sweat and tears required to get you where you are today, it would be a shame for all your work to be for nothing.

Lasting weight loss is your goal. Reach it with these strategies provided by Fit Body Boot Camp Portland.

Write It Down

Journaling is a proven way that has helped people lose weight at Portland fitness center, and they believe it works for weight management as well. Each day, write down what you ate, when you ate, and how much you exercised. Once a week, step on the scale and record your weight as well.

Tracking these facts is an easy way to keep you aware of the lifestyle habits that affect your weight. You’ll notice trends and see areas you need to work on. Frequently recording your weight will help you stop weight gain in its early stages before it gets out of hand.

Journaling can also help keep you accountable to yourself. Before you put that brownie in your mouth, you’ll stop and think, “I have to write this down, too.”

Continue Activity

Don’t let the healthy habits that got you to your goal fall by the wayside. Physical activity is a key part of weight loss and weight management. You may no longer have to exercise as long and hard, but you still have to exercise. A Portland personal trainer admits that reverting back to a sedentary lifestyle will quickly put the pounds back on.

If you found the time and energy before, you can find it now. Be active enough to walk at least 10,000 steps a day and you’ll keep that weight off for good.

Manage Stress

It’s a lot easier to stay on track with healthy habits when life is going smoothly. But when work gets hard, relationships get rocky, or money runs low, it doesn’t take long to fall back into your old unhealthy lifestyle.

Plan ahead for hard times by setting stress management strategies in place. Talk to a trusted friend, go for a run, journal, or take a long hot bath rather than reach for comfort foods or other unhealthy vices.

Mindful Eating

You can’t expect to eat whatever you want and not gain weight. Hopefully, many of the healthy eating habits you used to lose weight will stick with you for the long run. A personal trainer in Portland fitness center teaches his members to limit carbs, enjoy plenty of produce, and fill up on fiber and protein. These tricks not only help you to lose weight, but to manage it as well.

Therefore, watch what you eat and be mindful of each bite. Tempted as you may be by a busy schedule, continue to eat a healthy breakfast. Skipping meals isn’t a strategy for weight management. In fact, it has the opposite affect by slowing your metabolism and leading to overeating when the next meal finally rolls around.

Donate Old Clothes

You’ve lost the weight and finally fit into your skinny jeans. Why hold onto the old clothes that no longer fit? Keeping them in your closet lets you off easy if you happen to regain the weight. Take away that option by bagging up the clothes that are two sizes too big and donate them to charity. You won’t need them again!

You don’t want to become another failed diet statistic. Stick with the habits that got you to where you are today and those bigger-than-desired pants will be a thing of the past.

Slimming Time. Been fighting to keep off the pounds you lost? Portland boot camp says there’s some good news for you. The longer you’re able to keep weight off, the easier it gets!


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Cutting Corners

Tuesday October 28, 2014

Trim calories from your diet without sacrificing taste with these simple food swaps.

What if someone told you that you could eat many of your favorite foods and still lose weight? Sounds like a hoax, doesn’t it? Well, by making a few small changes in the ingredient list or swapping one food for another, foods that were once high-calorie can be magically transformed into diet-safe options that still taste good.

Portland Fit Body Boot Camp claims that weight loss is most successful when you make changes you can live with for the long run. Small changes are a lot easier to maintain over time than a major diet overhaul. Since every calorie counts, a personal trainer in Portland provided the following foods swaps, that cut at least 100 calories each time. With these steps, you’ll be surprised how simple it can be to lose weight and still enjoy your food.

First Up: Breakfast

The most important meal of your day is breakfast, so make the most of it. Simple yet delicious ways to save 100 calories or more each morning include the following:

Swap your bagel, cream cheese, and jam for a whole wheat English muffin, peanut butter, and slices of fresh strawberries.

Rather than a 12-ounce glass of orange juice, eat a medium orange instead.

Choose fat-free half-and-half creamer for your coffee instead of regular.

Use real maple syrup and skip the butter on whole-grain waffles.

Still enjoy bacon and sausage but switch to maple turkey bacon and turkey sausage.

Fill up on a bowl of oatmeal instead of granola.

Pour skim milk rather than whole milk on your breakfast cereal.

Next: Lunch and Dinner

See how easy it was to save 100 calories at breakfast? You ate fewer calories, but the food was still yummy and filling. Now do the same at lunch and dinner! How?

Choose a baked potato over French fries.

Use mozzarella cheese on your sandwich rather than Swiss.

When eating canned fruit, always choose those packaged in water rather than heavy syrup.

Eat your chicken breast skinless. Save another 100 by baking your chicken instead of frying.

When you go for a slice of pizza, order the thin crust rather than thick. Want to save more? Top your pizza with veggies instead of pepperoni.

Swap out 5 ounces of Alfredo sauce for 7 ounces of marinara and save another whopping 100 calories.

Opt for the fat-free or light varieties of mayonnaise, sour cream, and salad dressings.

Have a beer or two, but make them light.

Thirdly: Snacks

Smart snacking means smart choices and small portions. Here are a few tips to save 100 calories when snacking.

Enjoy your favorite hummus or salsa by dipping celery sticks rather than tortilla chips.

Snack on a handful of baked potato chips rather than regular. Or even better, choose pretzels.

Fill up on fresh fruit instead of dried and save 100 calories.

Don’t Forget: Dessert

Thankfully, this Portland fitness center believes an indulgence here and there is allowed—especially when you do it the right way. Enjoy a sweet treat in moderation and feel good about it with these small tweaks.

Savor each bite of ice cream in a dish rather than in a waffle cone.

Switch out regular ice cream for low-fat frozen yogurt and save another 100 calories.

Bake an apple crisp instead of an apple pie.

• Top your ice cream with fresh fruit rather than with syrups or whip cream. Better yet, let fruit satisfy your sweet tooth.

An Easy 500

Making just one of these swaps at each snack and meal can save you 500 calories a day! All it takes is commitment to a few small changes and you’ll reach your weight-loss goal in no time.

In fact, Portland bootcamp personal trainer suggests you to cut 500 calories from your diet each day. By doing so, you’ll burn off one pound of body fat in a single week!

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Beat The Odds

Thursday October 23, 2014

Don’t be another breast cancer victim. Fight like a girl with all you’ve got.

You have breast cancer.”

One in eight women will hear this dreaded diagnosis in her lifetime. But there’s good news in the midst of the bad. While you can’t change your family history, there are concrete ways to increase your chances of being in the seven out of eight who avoid breast cancer. Even high-risk women can beat their odds.

Take steps today to lower your risk of developing breast cancer by adopting a few healthy lifestyle habits.

Two Drink Limit (A Week)

The Manteca fitness centers recently reviewed multiple studies that suggest that there may be a connection between alcohol consumption and breast cancer. The alcohol in wine, beer, and liquor increases estrogen levels and other hormones responsible for hormone-receptor-positive types of breast cancer. Alcohol may also damage cell DNA, increasing your cancer risk.

Compared to women who don’t drink, women who consume a meager three alcoholic beverages a week experience a 15-percent increased risk of breast cancer. Up it to four drinks and your risk increases by 25 percent, five drinks by 35 percent, and so on. It makes sense to avoid alcohol, but indulging one to two times a week should be safe.

Quit Smoking

The toxins found in cigarettes have been linked to multiple types of cancers and diseases, including breast cancer. Research shows the risk of breast cancer is highest for women who started the habit before having children and who smoke prior to menopause. If health and long life are at all important to you, you won’t smoke.

Be Cautious with Hormone Therapy

There’s also a clear connection between breast cancer and menopausal hormone therapy. Taking estrogen and progesterone for hot flashes, night sweats, and other uncomfortable menopause symptoms was common practice for many women until research showed it increased their risk of breast cancer.

Hormones are still prescribed and are useful for unwanted symptoms. However, you’ll want to limit the amount and the duration you take them, as prolonged use of hormone therapies seems to result in much greater risk of breast cancer. Talk with your doctor about other possible options for relief from the uncomfortable symptoms of menopause. The good news is a woman’s risk of hormone therapy-related breast cancer decreases to a normal risk when she’s been off the hormones for five years.

Not facing menopause yet? The hormones found in birth control pills slightly increase a woman’s chance of developing breast cancer as well. Fortunately, this risk ceases when a women has been off the pill for 10 years.

Keep a Healthy Weight

For post-menopausal women, more estrogen is produced in fatty tissue than in the ovaries. So, the more you weigh, the greater your risk of breast cancer.

This is a wake-up call for overweight women. The health professionals at Manteca bootcamp believe that, by shedding excess weight through diet and exercise, you can lower your likelihood of suffering from breast cancer. Even a small amount of weight loss is beneficial.

Already at a healthy weight? Stay that way with a healthy diet and regular exercise.

Get Regular Screenings

Early detection plays a large role in the success rate of treatment. Perform breast self-exams once a month in the shower or lying on your back. Carefully check for lumps and changes in the feel and appearance of your breasts. Talk with doctor about when to have your first mammogram and how frequently you should be screened.

What Else?

Wish you could do more to fight breast cancer besides personal lifestyle changes? Become a volunteer for programs that help women facing breast cancer. This may involve picking up a cancer patient and driving her to her treatment appointments. You can also make a donation for breast cancer research, sign up to take part in a clinical trial or medical survey, and petition the government to support breast cancer awareness and research.

Fit Body Boot Camp Manteca encourages you to take an active role in your fight against this terrible disease and increase your chances of winning!

Feeding Protection. If you’re a mother, there is another way to boost your protection against breast cancer: breastfeeding. Research has shown that the longer you breastfeed your babies, the lower your risk of breast cancer.

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Give Your Bones a Boost

Tuesday October 21, 2014

A recent article reviewed by a personal trainer in Monrovia expressed that the majority of hip fractures are due to osteoporosis. The research found that women who exercised by walking four hours each week decreased their chance of fracture a hip by 40 percent.

Osteoporosis can be a debilitating disease. When bone loss happens faster than the creation of new bone tissue, bones become weak and brittle, making them susceptible to breaks and fractures. While you may think such risks are far in the future, bone mass begins to lessen after your 30s. Once it’s gone, there’s nothing you can do to get it back, but there are ways to slow its loss, build new bone, and keep what you’ve got strong and healthy. You may be genetically prone to develop osteoporosis, but there are many ways to help prevent it.

Besides nutrition, the personal trainers at Monrovia Fit Body Boot Camp believe that exercise is one of the most important ways to prevent, treat, and slow the progression of osteoporosis. One of the most crucial things to remember about maintaining your bones is that you’ve got to use your bones to keep them strong. A sedentary lifestyle puts you at great risk for developing osteoporosis. Lower your risk by including weight-bearing exercises and muscle-strengthening exercises in your workout routine.

Bear Weight

Exercises that force you to move against gravity are called weight-bearing activities. High-impact weight-bearing exercises are needed to build strong bones and to keep them strong. Your kids may drive you crazy running and jumping around, but let them. They need that kind of activity to build strong bones.

Examples of high-impact weight-bearing activities include jogging, hiking, climbing stairs, dancing, aerobics, basketball, and racquet sports like tennis. Going up and down hills while jogging or hiking will benefit your bones even more.

If you already have osteoporosis or weakening bones, low-impact weight-bearing exercises are a safer alternative. Try using an elliptical machine, going for a brisk walk, using the stair-stepper machine, or playing a round or two of golf.

Exercises like swimming, cycling, and Tai Chi aren’t weight bearing so they won’t increase the strength of your bones. Non-weight-bearing exercises are better than none when it comes to your bones, however, because they increase muscle mass and improve your coordination, decreasing your risk of falling.  Aim to do 30 minutes of weight-bearing exercises on most days of the week.

Strengthen Muscles

Also called resistance or strength training exercises, muscle-strengthening exercises do just that: strengthen muscles. Moving your body or weights against gravity is one way to stimulate bone growth and support healthy bones. Body-weight exercises (push-ups, sit-ups, pull-ups), calisthenics, weight lifting, elastic bands workouts, and using weight machines at the gym are all forms of muscle-strengthening exercises.

Monrovia fitness center suggests that you include muscle-strengthening exercises in your workout routine two to three days a week for optimal bone health.

Take Precautions

If you have osteoporosis, Monrovia bootcamp professionals caution you to get your doctor’s approval before starting a new exercise program. If possible, work with a physical therapist to help you develop an exercise program that’s safe for your particular situation.

Thin, brittle bones break easily. Breaking a bone is not only painful, but the recovery can be lengthy and difficult—especially as you age. Decrease your risk of falling by avoiding heavy lifting, twisting and bending movements, activities like horseback riding or climbing ladders, and exercises like skiing or skating.

The trainers at the Monrovia gym urge you to remember that exercise isn’t an overnight magic pill to repair and build bone. It takes time to notice a difference, so be patient. In young people, new bone growth can take up to three to four months, so imagine how much longer it takes for older people and those who already have osteoporosis. Commit to regular weight-bearing and muscle strengthening exercises for a year and the next time you have a bone density scan, notice how your hard work has paid off. 

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