05.06.09
Posted in Motivation, Weight Loss at 10:02 pm by Administrator
It happens to everyone. That moment when you realize that it’s time to do something about your weight.
It may happen when you’re looking in the mirror or standing on the scale.
Your first thought is to go on a ‘diet’ but as quickly as that enters your mind the ghosts of a hundred diets past return…along with all the frustration.
Then you wonder, why bother?
The weight will come back, as it always has. Then you’ll be back in front of the mirror as discouraged as ever.
The answer is not to go on another diet.
The answer is to change your lifestyle.
You’ve heard this before, and it makes sense, right? So why haven’t you done it?
Your Lifestyle Obstacles. Most people resist changing their lifestyle for two reasons.
1. Change is scary. Whether you realize it or not, your life is in a constant state of change. Though you cling to the familiar, it’s a futile struggle. Change always wins.
The most consistent thing in life is change. Since you’ll never escape it, you might as well channel it. It’s time to make the change in your life purposeful and positive.
2. Lifestyle misconception. How many times have you heard the term ‘healthy lifestyle’ only to picture a health nut with celery sticks in one hand and tofu in the other? The truth is that most people think that changing their lifestyle will be an extreme and unpleasant experience - and that’s not true.
Improving your lifestyle does not mean swearing off chocolate or living in the gym. You don’t have to eat wheat germ for lunch and you can still enjoy a nice plate of pasta. The key is moderation.
Making the Change. It’s time to lose your ‘all or nothing’ mentality. Embrace simple, small changes that will add up to big improvements in your lifestyle. These are your main venues for change:
What You Eat. Let’s face it, most of the foods you eat aren’t the healthiest. Some are downright terrible (the burger and fries you had last week). While others are simply excessive (the snacks you eat while watching TV).
The solution to cleaning up your daily diet is NOT to go back on a ‘diet’. In fact, I never want you to go on a ‘diet’ again. (Yes, you heard me right!) Instead I want you to make permanent healthy changes to your eating habits.
Here are some practical examples:
-Choose salad over chips or fries
-Don’t add butter to your food
-Eat fresh produce with every meal
-Purchase fat free dairy productsM
-Limit desserts to one or two per week
-Cut out mindless snacking
-Drink water, not soda
I don’t expect you to eat a perfect diet every day of the week - that’d be ludicrous. You should, however, make MORE healthy choices every day than unhealthy ones.
What You Do. Exercise is a huge component to a healthy lifestyle, and quite frankly you’re not getting enough of it. How often does an entire week go by without you ever lacing up your tennis shoes? Don’t disregard the importance and power of a good workout.
Your new healthy lifestyle means exercising on most days of the week. This may seem tough, but I have the perfect solution - my training programs were created for busy people just like you who only have so much time to dedicate to exercise.
I understand how hard it is to find the motivation to stay consistent and to push yourself. Make exercise a no-brainer - contact me to get started on a lifestyle enhancing program today.
Here are simple ways to move more:
-Watch less TV
-Stretch stiff muscles every day
-Play at the park with the kids
-Go for a jog
-Do some pushups every morning
While none of the above are meant as substitutes for a solid exercise routine, they are great ways to become more active and to improve your lifestyle.
Your lifestyle is the balance of all the choices that you make regarding your body. Swing the balance in your favor - make a majority of your choices health conscious.
So the next time you’re in front of the mirror you won’t worry about your weight.
You’ll relish it.
Permalink
02.15.09
Posted in Exercise, Uncategorized, Weight Loss at 11:01 am by Administrator
There’s nothing worse than getting ripped off.
To invest your hard earned money on a product that promises results that aren’t delivered.
That’s how millions of new Wii Fit owners are feeling right now, and I don’t blame them.
The Wii Fit is marketed as the latest and greatest way to lose weight and be fit. The specialized Nintendo is supposed to do the job of your gym, your treadmill and even your personal trainer.
That’s a lot of pressure for a video game.
With all the buzz surrounding the Wii Fit, I decided that some research was in order. What is this Wii Fit, and how is it qualified to get you into the best shape of your life?
The Wii uses television and a wireless “balance board” that is about two feet wide and half as deep. The board is basically a fancy scale, which measures your weight and detects your equilibrium. To play Wii Fit, you stand on the board and do a series of games that fall into one of four categories: aerobics, balance, strength, and yoga.
My research did turn up some cases of documented weight loss as a result of Wii Fit play time. In each case the person went from a sedentary lifestyle (basically a couch potato) and saw weight loss after doing the Wii Fit for 30-60 minutes per day.
Walking for 30-60 minutes per day will give the same results.
To really understand the purpose of this product I did a search on Shigeru Miyamoto, he’s the creator of the Wii Fit.
What he said may shock you.
“I don’t think Wii Fit’s purpose is to make you fit; what it’s actually aiming to do is make you aware of your body,” he said. “That’s why we wanted people to talk with their families about Wii Fit, and become aware of these things together as a group.”
The purpose of the Wii Fit is not to make you fit?!
But what about the marketing pieces that are telling you to use the Wii Fit as your one-stop shop for fitness and weight loss?
What about the people who purchased a Wii Fit with the hopes of losing 30 lbs?
It’s time to call the Wii Fit what it really is: a video game…entertainment, and that’s it.
Don’t get me wrong, the Wii Fit is a fun, interactive game that gets you to burn more calories than you would just sitting on the couch. People enjoy playing it with their kids and it sure beats lounging on the couch watching T.V.
But it’s just like the creator of the product said; it’s not intended to make you fit. Sure, it may be marketed that way but that’s not what it’s for and that’s not what it does.
Don’t sell yourself on the idea that a video game will get you into great shape.
Play the Wii Fit. Enjoy the Wii Fit. Burn a few calories with the Wii Fit.
And then contact me for a workout that will truly change your life and get you the body that you want, because all of my programs were created with the purpose of getting YOU fit. Contact me at kevinhensel@fitlifeinc.com or by calling 856-751-0033. Schedule your FREE Workout Testdrive by completing the webform at www.FitLifeInc.com.
Committed to your success,
Kevin Hensel
Fit-4-Life, Inc.
16 Rockhill Rd, Ste B
Cherry Hill, NJ 08003
Cherry Hill’s Premier Personal Training Studio
You can quote me on that!!
Permalink
11.03.08
Posted in Weight Loss at 9:41 am by Administrator
It’s here-just look at the seasonal shelves in your favorite store. Retailers refer to this time as the holiday season, but I like to be more accurate.
Weight Gain season starts now and runs straight through New Year’s.
The next two months will bring ample opportunity for you to indulge, to enjoy and to expand your waistline. Of course the choice is yours.
Why do I bring this up now and not mid way through December? Quite frankly now is the time for you to plan for the weeks ahead. Once the whirlwind of holiday activities and obligations begins, you’ll be too caught up to put a plan into action.
So in this moment of clarity, this calm before the storm, let’s outline a plan that will save you from unwanted holiday pounds.
1) Put Your Feet to the Fire: Exercise is the first thing to go when people get busy, and the holiday season is notorious for deserted gyms. This year do something drastic-obligate yourself to exercise. Promising to yourself isn’t enough, you need to promise to others so that you won’t drop the ball.
Commit to working with a fitness expert – the perfect solution for consistent, challenging and effective workouts. You’ll get the attention and assistance that you need to power through the holidays in better shape than ever – talk about motivating!
Join a class – we’ve determined that you simply won’t be as effective on your own during the busy holiday season, so joining a class would lend accountability. Stick with something challenging that gets your heart rate elevated and incorporates strength training.
Find a serious exercise buddy – some friends can be the biggest help while others end up pulling you down. When looking for an exercise buddy choose carefully and consider the following questions:
- Do they share your fitness goals?
- Are they typically encouraging?
- Do they stick with things?
- Are you at the same fitness level?
Get your spouse involved – what a great way to spend more time together during this busy season, and you’ll be able to support each other in your shared quest for fitness. Decide on an exercise activity that you can both enjoy and set a schedule for your workout dates.
2) Cut the Fat: I mean this literally. I’m not going to imply that you shouldn’t indulge in any seasonal treats, but think moderation. So often the holidays are used as an excuse to eat until the point of being uncomfortable – would you really miss that bloated feeling? Decide on a few fattening treats to cut out this year.
Do you really need to bring sweets for everyone in the office, especially since you know that you will end up with the leftovers? How about a fruit basket or flower arrangement?
At holiday parties load your plate first with greens, vegetables and lean meats before breads and heavier foods. Also drink water with your meal and keep alcoholic beverages to a minimum.
Watch what you drink, most beverages are filled to the brim with calories. Hot drinks from Starbucks, cocktails at parties and eggnog around a crackling fire-all very enjoyable and all filled with empty calories.
At no other time in the year are we faced with so many sweets. To avoid being a Scrooge, but without adding pounds to your frame, try the one treat rule. Each time you’re in a social situation that involves sweets just eat one, and enjoy your treat slowly.
If you truly want to enjoy the coming festivities without dealing with added pounds it is all in your hands. The key is your mindset.
Most people approach the holidays with the mindset that says ‘I deserve to indulge and I shouldn’t have to exercise since it’s the holidays.’ This is fine if you don’t mind entering 2009 a few pounds heavier, a little less healthy, and with lower energy than ever before.
I believe that you deserve better. I believe that you should enter 2009 in better shape than you are today, healthier than you’ve been in a long time, and with more energy that you thought possible.
I’m always available to help – call 856-751-0033 or visit www.FitLifeInc.com and schedule your FREE Workout Testdrive.
Committed to your success,
Kevin Hensel,
Owner, Fit-4-Life, Inc.
Cherry Hill, NJ
Permalink
09.01.08
Posted in Weight Loss at 9:31 am by Administrator
These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet - you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not.
The truth is that most of the things you hear about weight loss are hype. Plain and simple.
Here are the top 5 myths about weight loss:
Myth #1: You can spot reduce fat from specific areas of your body
This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be.
In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs.
Myth #2: You have to count calories for weight loss
There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat.
The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today.
No brain science there, just results.
Myth #3: You will bulk up with resistance training
I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile.
You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up.
Myth #4: You can get a six pack from crunches
Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape.
A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training.
Myth #5: Cardio is the most important exercise for fat loss
Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout.
The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density.
Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding.
Do you have other weight loss beliefs that simply aren’t delivering results? Call or email me today and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.
Committed to your success
Kevin Hensel, Owner Fit-4-Life
Cherry Hill Personal Training Studio
www.FitLifeInc.com
856-751-0033
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07.12.08
Posted in Weight Loss at 11:03 am by Administrator
A summer trip is easily one of the most anticipated events of the year-the chance to get away from work and to relax with your loved ones is priceless.
With all of the excitement, it’s not surprising that most people unknowingly end up gaining a pound each day of their vacation. And if you’re going on a cruise then your weight gain may be closer to two pounds each day.
But wait, your summer vacation doesn’t have to end in weight gain. Keep the following tips in mind as you embark on your summer adventure and you may come home fitter than when you left.
Tip One: Have a Plan
Vacations are the perfect place to gain weight since it’s the last thing on your mind. Your best line of defense is to keep your fitness goals at the forefront of your mind. Before you leave for your trip sit down and set a goal.
A realistic goal is to maintain your current weight or to lose a pound or two. Get the whole family on board and keep each other accountable throughout the trip.
Tip Two: Make Exercise a Must
So often exercise is looked at as a chore, but vacations are the perfect time to really enjoy a good workout. You won’t be rushing home from work trying to squeeze in a few minutes at the gym, rather the vacation workout can be a relaxing and enjoyable experience.
Virtually every hotel these days has some type of workout room equipped with cardio machines, dumbbells and a universal machine. If you are taking a cruise then you are in for a real treat – most workout facilities on cruise ships have huge windows that look out onto the ocean.
Vacations are also a great time to take your workout outdoors; take a run on the beach or do sprints, pushups and crunches on a grassy field. If you want more ideas of workouts you can do using just your body weight then give me a call or send me an email.
Tip Three: Maintain your Metabolism
When traveling it is easy to go for hours without a meal-between flights and long drives food sometimes isn’t readily available. The problem here it two fold. First your metabolism slows from the long absence of food. Secondly you are more likely to indulge in a high calorie meal when you get around to eating next.
Avoid this yo-yo of starvation and overindulgence by carrying healthy snacks with you and eating something every three hours. A handful of almonds, a piece of fruit or a small protein bar are fantastic options to keep on hand.
Tip Four: Eat Smart
While we all know that eating in is usually healthier than eating out, on the road you simply don’t have a choice – all of your vacations meals will be eaten out. So take the time to order with your health conscious mind, and not simply your taste buds. Watch out for extra large portions-don’t be afraid to take a doggie bag back to your room (assuming of course that you have a refrigerator).
Another thing to keep in mind is to keep fried food consumption to a minimum. Fried foods contain more fat and calories than other options, they are also likely to give you heartburn and indigestion-two things you don’t need spoiling your vacation. Stick with dishes that contain veggies, lean meats and whole grains.
Enjoy your vacation! And when you get back into town call or email me for a fitness and fat loss consultation and I’ll show you a step-by-step plan for getting you the body that you deserve – in less time than you think.
Committed to your success,
Kevin Hensel, Owner
Fit-4-Life, Inc.
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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07.11.08
Posted in Weight Loss at 9:38 am by Administrator
You have 3 ways to lose weight. I will not even discuss the surgery option, if you are interested in that option you are on the wrong blog.
1. Cutting calories
2. Increasing physical activity
3. Resistance training
But which way is faster at losing weight? I’m going to throw a little science at you, it takes 3500 calories to burn 1 pound of fat. Lets weigh the pros and cons for each weight loss strategy and see which is better.
Cutting Calories: By cutting 350 calories from your daily caloric intake you can lose approximately 3 lbs in one month using our scientific fact. The only way to really know you are cutting your calories correctly is through the religious use of a food journal. Use your food journal a few days without cutting your calories to get a good baseline of your daily caloric intake. Write down everything in your journal including beverages, condiments, and all the little extras that add up. Then cut your calories by 350 but never below 1200 daily calories . Don’t go overboard by cutting your caloric intake in half to see even faster results, your body doesn’t work that way. By drastically reducing your calories your body does the exact opposite and stores fat. Too few calories is way more damaging than too many, always remember that.
Cons: Filling out a food journal and counting calories can be time consuming and annoying. Eating a small meal every 3-4 hours takes time and preparation every day. Changing your dietary habits is the single most difficult habit to change.
Increasing physical activity: Burning 300-400 calories each cardio workout approximately 5-6 times per week will result in a loss of 2 pounds after 30 days. If you are using a cardio machine such as a treadmill or elliptical stepper enter you weight into the machine to get a good idea of how many calories you have burned. Here’s a good gauge a 165lb person will burn 360 calories walking at a brisk pace (4.0 mph). Jogging at 5.0 mph will burn 720 calories per hour.
Cons: Cardio is time consuming and needs to be done almost every day of the week. Your metabolism is only elevated while you are doing cardio. If you have joint pain, cardio can be difficult to do at an intensity high enough or long enough to burn the recommended number of calories.
Resistance Training: 1 lb of muscle burns approximately 50 calories each day. 1 lb of fat burns approximately 5 calories per day. The more muscle you have the more calories you burn even when you are not working out. Strength training can include your body weight, dumbbells, elastic tubing, and/or selectorized machines. In the first 30 days strength training 3-4 times per week, 10-12 upper and lower body exercises, 8-12 reps, and 1-3 sets can produce 1-2 lbs of muscle gain which burns almost one pound of fat. Compound movements should be used to utilize as many muscles as possible instead of isolated muscle groups. Specific strength exercises geared towards your core and postural muscles need to be included. The second and third month you can usually add another 3-5 lbs of muscle that will burn 3-4 lbs of fat a month. Very smart idea to stretch before and after your strength workouts to promote recovery and prevent injury. Sorry ladies this is why it is easier for a man to lose weight versus a woman. Testosterone allows men to have more muscle mass.
Cons: You do not burn as many calories during strength training as doing cardio. Time constraints can make it difficult to get in 3 workouts per week. Figuring which exercises are best can be difficult.
So which weight loss strategy is best? You already know the answer, do all three and you can lose 6-8 lbs a month. Losing more than 1-2 lbs per week usually leads in losing muscle which by now you already know that less muscle burns fewer calories in the long run
If you burn more calories than you put in, you lose weight. It’s that simple. Your age, genetics, nutritional content, and metabolism do play a role. That’s why you need a qualified health and fitness professional to guide you in the right direction and save you countless hours reading, researching, and wasting time with non-effective exercises. Call for your free workout testdrive today to see what a difference we can make in your life 856-751-0033
Committed to your success,
Kevin Hensel, Owner
Fit-4-Life, Inc.
Cherry Hill, NJ 08003
www.FitLifeInc.com
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07.04.08
Posted in Weight Loss at 10:04 am by Administrator
Do the lazy days of summer have you worried about your waistline? You should be.
If you haven’t noticed, it is officially bathing suit and shorts season, a time during which most people actually gain weight. Rather than joining the ranks of those who will put on another few pounds this summer, you can decided right here and now to drop weight during the hottest months of the year.
All you have to do is have a plan.
Most of the time extra pounds sneak up on you when you least expect it. Use these three tips to make this the summer that you slim down.
Slim Tip 1: Get Moving
During this time of year the summer sun beckons, drawing us to our favorite outdoor destinations. Instead of spending your day flopped out in the sun, make your outdoor day an active one - your waist will thank you for it.
At the Lake: If you are an able swimmer, there is no better way to burn calories than by taking a vigorous dip.
At the State Park: State parks were made for calorie burning activities! Take a hike that matches your fitness level, or bring your bike for an all-day adventure.
At the Beach: Be a beachcomber for the day as you walk along the water. After your walk start a game of volleyball or Frisbee on the shore.
Slim Tip 2: Surviving Starbucks
It is hard to avoid Starbucks these days - there seems to be one opening on every corner - and most have a line out the door. During the summer coffee drinkers everywhere have one thing on their minds: the frappuccino. Now while I can’t endorse any sugar-filled drink, I would like you to know that not all cold beverages were created equal
Your Best Bet: If you want a refreshing caffeine boost look no further than an iced coffee. It is just as refreshing as any cold beverage and it contains less than 20 calories (even the Venti.)
Frappuccino Fix: If you have to have a frappuccino, then order a tall Light Blended Frappuccino without whip. This contains 140 calories and 1.5 grams of fat. Way less fat than a regular frappuccino.
Lose the Whip: If you are standing up right now you may want to sit down for this one. The average plop of whipped cream on a blended coffee beverage contains 13 grams of fat! Do I even need to say more?
Your Worst Bet: If you are wondering just how detrimental a coffee beverage can be to your weight loss effort then let me introduce the Venti Double Chocolate Chip Frappuccino Blended Creme with whipped cream. This beverage weighs in at 720 calories and 25 grams of fat. Yikes! That’s like losing the benefits from an entire week of working out.
Slim Tip 3: Lighten Up
Summer heat can give you a unique edge towards your fitness efforts since increased temperature is a natural appetite suppressant. Use this knowledge to your advantage by purposely cutting back your calories at each meal.
When you dine out cut back your portion by splitting an entrée with a friend. Most restaurants will be happy to do this for you and your friend will benefit from the cut in calories too.
Chisel down your breakfast calories by exchanging your breakfast sandwich or eggs and pancakes for a refreshing cup of yogurt.
Who said soup was only good in winter? Soups (ones that are not cream based) make a satisfying and filling dinner with fewer calories than your typical fare.
Like I said, when it comes to dropping pounds this summer you need to have a plan. This means ditching the excuses and asking a qualified fitness expert like me for the right program for you.
Is it really that easy? Yes.
So where do you begin? Just pick up the phone and give me a call at 856-751-0033 or click here http://fitlifeinc.com/Free_Workout_Testdrive.html to get started ASAP with your Free, No-Obligation Workout Testdrive.
You can do that, right?
Committed to your success,
Kevin Hensel
Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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06.01.08
Posted in Weight Loss at 9:56 am by Administrator
Often times I’m approached by a frustrated person who can’t seem to drop the weight. They tell me that they exercise, they eat healthy, and they drink plenty of water. So why can’t I lose weight? they ask. Not only are they frustrated, but they are getting close to losing hope that they will ever lose the stubborn pounds that plague them.
Do you want to know what I ask them? It is a simple question that usually reveals the problem behind their inability to lose weight.
How often do you eat each day?
The most frequent answer that I get is 2-3 times each day. Most of us are fooled into thinking that in order to 1ose weight we should eat as little as possible, this is simply not true.
The problem with going for an extended period without eating is simple: your body thinks you are starving. As a result your metabolism slows to conserve energy and when you do eat the food will be put into storage - also known as fat.
Want to lose fat? Eat 4 to 6 small meals a day to easily kick your metabolism into high gear.
Eating smaller meals throughout the day forces your body to burn calories all day long and the results are amazing. When you begin to eat in a “grazing” fashion your body will respond by dropping unwanted pounds.
This is probably not the first time that you have heard this tip - but, if you are like most unsatisfied fitness enthusiasts, then you simply don’t do it. Why not? As far as weight 1oss tips go, this is about as easy at they get…so why the resistance? Here are the top 3 excuses that I hear:
I don’t have the time
Now you and I both know that, no matter how stressful or demanding your job is, you can still find 5 minutes every few hours for a snack. The issue here is not that you don’t have the time - it is that you just aren’t making it. Sure, old habits are hard to break and maybe you have a set time that you like to eat everyday. That is fine - don’t change the usual mealtimes, just add a couple of snacks throughout the day to keep from going hours on end without food, and then eat a little less at your regularly scheduled meals.
I tried it and it didn’t work
I simply don’t believe it. There is no way that you really tried it and it didn’t work. The formula is simple: small meals every 4-6 hours. Emphasis on the word small. These aren’t four course meals…If this is your story then read on for a sure-fire plan to make this tip work for you.
I forget to eat
When you first start eating 4-6 small meals instead of 2-3 there will be a bit of an adjustment time. If your body is used to going for hours on end without food, then you may not feel hungry when it is time for your next small meal. The key here is to be as organized as possible. Think ahead and pack small meals so that they are ready to go. With a little effort you will be eating every few hours like clockwork.
Your Fool-Proof Plan:
Eat small nutritious meals every 3 hours throughout the day, eat your first within 30 minutes of waking.
Make sure that each meal contains quality protein, complex carbohydrates, mono-unsaturated fats and fiber.
Your goal is to eat more often, not more calories each day.
Keep a food log - write down what you eat when you eat it and take time to review your progress.
What should you eat? Whole grains, fresh fruits, lean protein and veggies.
I encourage you to use this powerful weight 1oss strategy in your own quest for a fit and healthy lifestyle. Better yet, contact me at 856-751-0033 and together we will create a specialized plan for your success. Or click here http://fitlifeinc.com/Free_Workout_Testdrive.html for your FREE Workout Testdrive - I look forward to working with you.
Yours in health,
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
Permalink
05.01.08
Posted in Weight Loss at 10:04 am by Administrator
Don’t be a Victim of Portion Distortion
It’s no secret that people are larger today than ever before. Waistlines have expanded over the last twenty years and studies show that potion sizes have grown as well.
Researchers from New York University found that average portion sizes started to grow in the 1970’s, rising quickly in the 1980’s - and this phenomenon hasn’t shown signs of slowing. A “large” order of fries from McDonalds’ weighs the same as 1998’s “Supersize” fries. And it doesn’t stop there. Check out these eye-opening figures, provided by the National Institutes of Health:
Today’s 6-inch bagel has 350 calories. This is 210 more calories than a 3-inch bagel 20 years ago.
Today’s 5 ounce muffin has 500 calories. This is 310 calories more than muffin 20 years ago.
Today, a large cookie has about 275 calories. This is 220 more calories more than a cookie 20 years ago.
Today, a 3 cup chicken Caesar salad has 790 calories. This is 400 more calories more than Caesar salads 20 years ago.
Keep in mind that the health experts all agree on one thing: Obesity is on the rise because people eat too many calories and do not exercise enough. Portion control is a very important factor for losing-weight, but to attain a fit and healthy physique exercise is also a must.
Since I am the local fitness expert, look no further than me to get you started on an exercise program that will change your life and shape forever. Now, back to our discussion on portion distortion…
Now that you know portion sizes today are far larger than you really need, what are you going to do the next time you go out to eat? Try the following 3 tips and watch as your waist begins to slim and your confidence soars.
Trim-Down Tip #1: Re-program Your Mind
I’m sure your mother did a great job when she taught you to “clean your plate.” The problem now lies in the fact that your plate is usually loaded with more than 3 times the calories that you really need. So what’s the solution?
Realize that it is O.K. to leave food on your plate. Eating everything on the plate is probably a habit now, but it is one that you can break. Focus on how you feel halfway through your meal. Are you full? If you are beginning to feel full then stop eating. Don’t worry - your mom won’t send you to your room!
Trim-Down Tip #2: Slow Down
I know that this is a tough one - so bear with me. These days we are in such a hurry, we rush to work, rush to lunch, rush through errands and then rush home. So it is no wonder that food consumption is no exception. Most meals are devoured before your stomach has the chance to let you know that it is full.
Eat your next meal slower than usual. Chew each bite thoroughly, engage in conversation and pay attention for signs that you may be getting full. Once you realize that you are full, stop eating. Congratulations - you just tailored your portion down to its proper size.
Trim-Down Tip #3: Go Halfsies
I understand that it may be very difficult for you to leave food on your plate, even though your mother isn’t looking over your shoulder, and even if you eat slowly. No problem - you just need to do some strategic planning. The next time you go out to eat do one of the following two options.
1) Share an entrée with a friend and order salad or soup to start your meal. This will cut your calories down dramatically, while still giving you the satisfaction of clearing your plate.
2) If sharing isn’t an option then ask your waiter to bring a to-go box along with your order. As soon as the food is placed in front of you put half of it into the to-go box. You are now left with a reasonable portion and even have your next meal taken care of.
Helping you achieve your fitness goals is my passion - it’s a job that I don’t take lightly. Allow me to get you fit and strong the safe, healthy way. Call 856-751-0033 or visit http://fitlifeinc.com/Free_Workout_Testdrive.html for your FREE Workout Testdrive.
Committed to your success,
Kevin Hensel, Owner Fit 4 Life
Cherry Hill, NJ
865-751-0033
www.FitLifeInc.com
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03.15.08
Posted in Weight Loss at 10:29 am by Administrator
You may have heard the buzz lately about Girl Scout cookies. It is that time of year again - when millions of Girl Scout cookies infiltrate homes all around the globe - but this year there has been a widely publicized change in the beloved cookies.
The trans fats have been removed.
That’s right, each shiny box of Thin Mints, Carmel deLites and Peanut Butter Patties will be stamped with a “Zero Trans” label. And just like that, the Girl Scouts get major press on how “health conscious” they are…just like the pastries at a certain coffee chain and even a major US city (New York).
So let’s address the real issue at hand: Does the removal of trans fats make food healthy?
Here’s the short answer: No
Sorry to burst your bubble there, but you deserve to know the truth. Yes, trans fats are unhealthy. Yes, trans fats have been proven to be of no use or benefit to your body. Yes, trans fats have been linked to an increase in heart disease.
Bottom line: trans fats are bad.
But simply removing trans fats from an unhealthy food item doesn’t magically make that item healthy. A cookie is a cookie is a cookie. It is still loaded with sugar and saturated fat with the main ingredient being empty calories.
I’m not telling you this to discourage you from supporting the Girl Scouts. I’m telling you this to keep you from the disillusion that the media tries so hard to harness you with.
Eating Thin Mints won’t make you thin - not even “Zero-Trans” Thin Mints.
So where does this leave you? My desire is that you will approach the “news” about trans fats and other “health” developments with a discerning eye. Yes, it would be great if scientists created a junk food that really was good for our health and made us thin - but we would be foolish to believe it.
There is only one way to a healthy and fit body, and that is through proper eating and regular exercise. It isn’t a trendy solution or a ‘news worthy’ discovery, but the fact is that it works every time.
Wouldn’t you like to take control of your body once and for all? I have a secret for you…it isn’t going to be as hard as you think. Good habits are just as addictive as bad ones. Once you begin your journey towards a fitter, healthier, sexier you, nothing will stop you from achieving your goal.
Contact me today 856-751-0033 to schedule your FREE Workout Testdrive or schedule ASAP by visiting http://fitlifeinc.com/Free_Workout_Testdrive.html. It’s the fastest way to getting the results you want.
Committed to your success,
Kevin Hensel, Owner
Fit 4 Life Personal Training Studio
Cherry Hill, NJ
856-751-0033
www.FitLifeInc.com
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