Dirty 4 Letter Word: Diet!

Whether you realize it or not, the word “diet” could be hindering your weight loss progress. “Why?” you ask. Because diets simply don’t work! You may see results in the short term but they won’t last long. The studies and statistics are there! If you want long lasting weight loss success then you need to change your vocabulary. No longer will you say “I’m dieting” or “I’m on a diet”, but “I’ve changed my lifestyle.” Because that’s exactly what you need to do.

Change your lifestyle.

How do you change your lifestyle? Well, it’s not going to be easy, it is a life time commitment to yourself. A commitment to change your lifestyle for the better, so you will look, feel, and be healthy for the rest of your life time.

You are going to have to change your relationships with food, your body image, and exercise. Most people don’t realize that we all think about, see, and feel differently about food consumption. Some of us realize that food is fuel and if we fuel our bodies properly, then we will be able to function (performing daily tasks, exercise, and even sleep) easily. It’s important to know how to read food labels, and understand that if you don’t know what’s in your food then you shouldn’t eat it. Knowing how to prepare food in a way that is tasty, filling, and healthy is also important, along with knowing how much protein, fat, (and yes) carbs. you should consume during each meal. I will be blogging more on this in the future because nutrition is not a simple subject. I will also be continuing with changing relationships with food because some people do tend to go too far with their “dieting”.

Your body image. Everyone hates something about their body, and some of us even hate our bodies period (trust me; I know….I have been there). And if you don’t come to terms with yourself and your body then nothing is going to work for you. You have to accept yourself for the beautiful person you were bore to be. Once you fully love and accept yourself, others will follow suit, and you will be able to drop pounds, be confident and stay at a healthy weight for the rest of your life. (This will also be discussed further in future posts, so stay tuned!)

Exercise. It’s hard. It hurts. And you are going to either want to or you actually will give up at least once. It’s necessary though. Exercise won’t only strengthen your body but also your mind. You will build endurance, muscle strength, and learn that you can do anything you really want to do!!! (Obviously, this is a fitness blog so there will definitely be a lot more on this!)

One good way to get things going is to create a mantra to help get you going when you feel like you don’t want to or you simply can’t. It can be anything you want….mine is:

I am strong
I am fit
I am focused
I will succeed!!

Good luck on your weight loss journey, and keep checking back for more tips, tricks, information and advice.

Children and Obesity

It’s no secret that America is the fattest country in the world or that obesity is the second leading cause of avoidable death. There are hundreds if not thousands of articles dedicated to this growing trend. Why? Because it’s not only affecting adults but also our children! More and more children are falling into the obese and even morbid obese range. It’s scary to think that they can lose their life because of something avoidable, before they even begin to live.
Obesity among children between the ages of 6 and 11 has tripled since 1980! According to the Center for Disease Control and Prevention (CDC), 16% of kids 6-19 years of age are overweight or obese. In the past 3 decades the obesity rate for preschool children (2-5 years old) has more than tripled! These children have a 70% chance of being obese, morbid obese or super morbid obese adults.
If those statistics don’t scare you then the health problems associated with obesity should.

Children who fall into the overweight, obese and morbid obese categories may suffer from:

· High blood pressure

· Sleep Apnea

· Insulin Resistance

· Type 2 Diabetes

· Bone and Joint Problems

· Tendency to Mature Earlier (overweight kids may be taller and more sexually mature than their peers, raising expectations that they should act as old as they look, not as old as they are; overweight girls may have irregular menstrual cycles and fertility problems in adulthood)

· Depression

· Social Anxiety


These are all serious problems that can greatly inhibit your child’s health and life as a whole! It’s important that parents understand that this is a serious problem and not something that all kids will outgrow or over come on their own. This isn’t a problem that can be solved with fad diets; it’s a problem that can only be resolved with support from friends and family, proper nutrition, and proper exercise. The best thing for these children is to form a team of specialists including a pediatrician, nutritionist, and certified trainer that specializes in youth fitness.
There are now clinics and boarding schools opening up around the country that specializes in solving this problem. One such school is the Wellsprings Academy in California and South Carolina. The Wellsprings Academy has been featured on several shows such as Dateline NBC, CNN, and the Today show. All the programs are designed for children, teens, and young adults ages 11-24, students at the Academies demonstrate the best documented outcomes of any non-surgical weight loss intervention for any age group. They have helped hundreds of children lose weight and transform their lives without surgery. For more information on the Wellspring Academy’s visit their website at www.wellspringsacademies.com.
Like the song says “The children are our future”, but they won’t have much of one if they continue down an unhealthy path. As adults, members of a community, and parents it’s our duty to help these children and teens learn how to live a healthy lifestyle. To learn more about childhood obesity log on to www.cdc.gov (The Center for Disease Control).

Health and Fitness on TV

In the second instalment of "Health and Fitness on TV" I will be profiling ExerciseTV.
ExerciseTV is a free VOD (video-on-demand) network, "dedicated to the hottest workouts, fitness trends and sports training from top instructors and trainers. With ExerciseTV users can workout on their schedule to hundreds of fat burning workouts like cardio, abs, yoga, dance and more!"

I love this network! It highlights quick, easy, effective workouts that can be done from the comfort of your own home. The selling point is that this feature is totally free and most exercise programs require little to no equipment. It's great for those who want to be fit and fabulous on a budget.

ExerciseTV also offers something for everyone. From yoga to the workouts by Jillian Micheals, you can find something that will peak your interest and make you sweat. There is even a Seventeen workout for girls getting ready for Homecoming or Prom. These video's even highlight the importance of proper nutrition, hydration, and exercise safety.

If your cable provider doesn't offer VOD (video-on-demand) then you can check out ExerciseTV online at http://www.exercisetv.tv/ . There site provides all the videos that are offered on demand and them some. You can narrow the videos down by choosing the length of time and equipment available to you. Other great features is the Mobile Trainer, Lifestyle articles and tips, and the Fitness Finder. The Fitness Finder is a great tool that will help you find the perfect workout for you by finding you Fitness Personality.

So, if your looking for a good workout that's both challenging and fun then definitely check out ExerciseTV!

Digestion begins in the Mouth!

We live in a fast paced society, we want instant gratification, and there is no exception when it comes to eating. With the rise of fast food restaurants and microwavable meals, we get our food fast and eat it even faster. Digestion begins in the mouth. If we aren't chewing our food properly then we aren't getting the maximum nutritional value from our meals! By slowing down and chewing properly not only will we get the most from what we're eating, we'll also feel full faster, eat less, and not feel tired or bloated afterwards.

Bored with your Workouts?

Are you getting bored with your fitness routines? Well, I am. Even trainers need to switch things up every once in awhile. It's important to changes and try new things before the boredom gets so bad that you decide to quit; especially during the winter months when all anyone wants to is stay at home and out of the cold.

Here are a couple things that I am going to try and one that I have decided to rediscover.

• Kemetic Yoga. I have done yoga before, but never Kemetic Yoga. The first thing that drew me to this class is the word Kemetic, it's root is Kemet which translates to Ancient Egypt. I have always had a love for Ancient Egypt, and I have the tattoos to prove it. SO needless to say, when I heard about this class the first thing I thought was "I have to check it out!". Here is the description of the class from the flyer: "Come and experience the yoga of the ancient Egyptians. Kemet is the original name of the enchanted land of ancient Egypt. Kemetic yoga aims to harmonize the energy center of the body through the cultivation of life force as well as incorporating a series of postures aimed at enhancing balance physically and spiritually. Kemetic yoga also promotes the consumption of raw/living food and we will treat you to a snack at the end of class!" Interesting! :) and only $10 a class.
• Indoor Rock Climbing. I am not the most coordinated person you'll ever meet, and I wouldn't be surprised if I fall off a lot, but I'm super excited to learn how to climb! It's a chance to learn something new and exercise at the same time. I found this great place in my area that offers beginners class for $30, and that includes all the gear needed.
• Pilates. When I first started my weight loss journey I did pilates at lest 3x a week. It really helped me build confidence and muscle. So when I saw that the same place that's offering the Kemetic Yoga classes is also offering Pilates for $10 a class, I decided that this would definetly kick me back into gear!!

So if your feeling lethargic and bored with your workout routines, just get out there and learn something new. Step out of your comfort zone, break through those boundries, and get back to work(ing out)!!

I will post more on these classes as I begin participating in them.

Not Losing Weight?

For some reason many people workout for a week or two and just give up. Some think that exercise alone will help them drop pounds and don't realize that they are being counter productive when they order a large pizza and eat it by themselves after each workout. Then there are those who exercise and diet, but only do it half way. It's easy to give up and say "I tried.", but much more rewarding when you go the extra distance and really work for what you want and need.

Here are a few things to keep in mind when your thinking about quiting your exercise program:

1. 
   
   You must recognize fear as a restrictive force. Your emotional and experiential memory creates this resistance to change due to this fear. It's up to you to get to the root of the problem and conquer it head on before you can truly adapt and accept a new, healthy lifestyle.


2. 
   
   Have you tried hundreds of fad diets and believe that nothing will work for you? Expensive fad diets don't work!! For effective and long lasting weight loss it's important to consult the professionals (doctor, certified personal trainer, licensed nutritionist).


3. 
   
   You must take a risk to achieve the proven outcomes. You find a trainer with great credientals, and hundreds of rave reviews from clients, but your the type that won't believe it till you see it? Well, call up the trainer and see if you can set up a meeting or even free session just to test the waters. Just remember you can't be an after until your willing to take that risk and trust a trainer.


4. 
   
   You need to accept responsibility! Not only for your failures but also for your success. By keeping track of what's going in your mouth and the amount of work your putting in at the gym you will succeed and you should take full credit for all you've accomplished. On the other hand, if your not staying on track, you have to take full credit for not losing weight or even gaining weight.


5. 
   
   You have to be willing to step out of your comfort zone. Yes, you have to walk before you can run but you have to run!! You'll have to do push-ups, pull-ups, leg lifts, crunches and what ever else your trainer demands of you, even if you think you "can't". "Can't" is just going to hinder your progress. Your trainer knows best and wouldn't ask you to do an exercise that will injure you in any way.

Good Posture can improve your Core Strength

Everyone wants the perfect abs now and will buy all sorts of products trying to attain them. The problem with actually seeing those perfect abs may not only be an ineffective product, but also our body fat percentage. Lack of proper exercise is also a factor. A simple way to improve your abdominal strength is to sit-up straight, and this is an exercise you can do anywhere! Good posture will not only strengthen your core, but will also help prevent injury, aid in breathing, improve digestion, and even reduce stress.

One of the first things I do when assessing a new client is check their posture. Many people don't realize that core doesn't just pertain to our abdominal....there are many other muscles that need to be worked in order to get that "perfect" midsection. Such as the lower back. It's important to have a strong back to support the rest of the core.

Sleep and Weight Loss

We hear it all the time, “sleep is essential,” but “there are never enough hours in the day” and, because of our busy lives, we often lose sleep. Recently, lack of sleep has been linked to obesity. In a study done at Laval University in Quebec, researchers studied the sleeping patterns of two hundred and seventy-six people and how it affected their waistlines. Over a six year period, those who slept 5 to 6 hours a night were 35% percent more likely to gain 11 pounds more than those who slept 7 to 8 hours. They also gained 58% more around their waist and 124% more body fat than those who slept 7-8 hours. Lack of sleep deprives the body of needed rest, slows the metabolism, and makes most of us want to eat more. So get to bed early, and sleep for at least 7 hours. You’ll wake up feeling rested, which will increase your energy, lessen stress, and hopefully get you motivated for a good workout session!

Previously pubished in my article "Mom Was Right: Why Listening to Mom May Help You Lose Weight" to read the full article go to http://www.protraineronline.com/past/May-Jun08/article7.cfm

Surviving Thanksgiving

Today is Turkey Day!! I want to wish everyone a Happy Thanksgiving and also provide a few tips on enjoying Thanksgiving without going up in dress size.

First off, portion control is very important. That second helping of mac&cheese or mashed potato's is very tempting but just keep in mind your fitness goals. Do not eat too much at once. This will not only cause weight gain but also fatigue. Fatigue will lead to you moving less, which means you won't be burning calories. If you are currently trying to lose weight or maintain your weight then portion control is what you need to keep in mind! If your not sure how big your portions should be then you can find out at www.mypyramid.gov.

Secondly, keep moving. You may not have time today to do a full workout or even a partial one for that matter, but if you avoid being stationary for hours at a time you can burn some excess calories. Mingle with your guests and family, turn up the music and dance, or watch the football game and jump 10 times when your favorite team scores and do 10 push ups when the opposing team scores. What ever you do just keep moving.

Curb your alcohol consumption!! It's alright to have a drink or two but remember that alcohol is just empty calories. Not only will it contribute to weight gain but excessive drinking also comes with deadly consequences.

Keep all this in mind this Thanksgiving and have a wonderful day!! :)

Health and Fitness on TV.

There are many weight loss and fitness shows on television now a days, but nothing that has touched me as much as the Style Networks "Ruby". The show centers around a very loving, funny and intelligent woman, Ruby, who has struggled with weight for the majority of her life. She enchants her audience with her southern charm and tugs at our hart strings as she battles to save her life.

I love this show because I can relate. Yes, people think that Personal Trainers are perfect beings that are decedents of Hercules himself (I'm having a 300 movie flash back), but that's a total misconception. I don't have a perfect body, far from it.I have to make sure that I keep track of my nutrition and exercise routines because I was once an obese 250 pound teenager and I vowed to my self that I would never get back to that weight!!I became a trainer after losing over 100 pounds because I want to help those who want to lose weight and lead healthy lifestyles but need that extra push or motivation. When Ruby gets made fun of on the show I literally tear up because I know how painful it is, and I'm rutting for her!I recommend this show to anyone who is beginning or is currently struggling with an nutrition and exercise program. If I can do it, if Ruby can do it, then you can do it too!

Ruby airs on the Style Network Sunday's at 8pm Central. Re-runs air throughout the week for more information check your local lising or log on to www.mystyle.com

Sex and Exercise!!

This is an excerpt of an article that I just published. I hope you enjoy.

American’s obesity epidemic hasn’t just affected our health but also our sex drives! Most people decide to change their lifestyles to improve their looks and health, so why not eat healthy and exercise to improve your sex drive?

Studies have proven that exercise can increase potency, endurance and even make sex more enjoyable. Exercise also helps lower a man’s risk of getting erectile dysfunction by at least 30%. Risks of female sexual dysfunction (FSD), which affects 40% of American women, will also decrease with proper exercise. By getting off the couch and doing some vigorous exercise each day you and your partner will reap the benefits of long term health, good looking bodies, and a hot love life.

To read the full article go to:
http://www.healthmad.com/Health/Sex-and-Exercise.361899 or click on the "Sex and Exercise" link under Fitness Articles on the left side bar.

5K Race for Charity

For the last 4 years PACE Center for Girls, Broward and the City of Wilton Manors host a 5K Run/Walk to raise money for PACE.

For those who have never heard of PACE Center for Girls, Inc.; it is an alternative school for girls as well as my Alma mater and previous employer. PACE has done so much for me and millions of girls through out Florida! Not only did they help me finish high school when I had literally given up, but they also provided funding to help pay for my college education with their Jim Ward Scholarship.

PACE Center for Girls, Inc. is a not-for-profit 501(c) 3 corporation that provides a non-residential delinquency prevention program in locations statewide, targeting the unique needs of females 12 to 18 who are identified as dependent, truant, runaway, delinquent, or in need of academic skills. PACE (Practical Academic Cultural Education) accepts referrals from the juvenile justice system, the Department of Children and Families, school personnel, community services agencies, parents, family members, friends and self-referrals. Its purpose is to intervene and prevent school withdrawal, juvenile delinquency, teen pregnancy, substance abuse and welfare dependency in a safe and nurturing environment. PACE programs provide the following services: academic education, individualized attention, a gender-specific life management curriculum (SPIRITED GIRLS®), therapeutic support services, parental involvement, student volunteer service projects and transition follow-up services. Every girl at PACE sets individual educational and social goals that are focused on earning a high school diploma or GED, re-entering public school, attending college, getting vocational training, joining the military or the entering the private workforce. After program completion, PACE continues to monitor each girl's educational and personal development with three years of follow-up case management. PACE operates 17 centers throughout Florida and a reach program. Since its creation in 1983 PACE has served over 19,000 girls. (http://www.pacecenter.org)

All proceeds from the 5K will go to help the girls at PACE, Broward. I have participated in the last 2 races and plan to attend this one as well not only to show my support but also my gratitude.

I encourage everyone to register and participate in this event, even if it's the only race you participate in this year!! For more information go to http://www.wiltonmanors.com , or http://www.splitsecondtiming.com/

To find out how you can help PACE in other ways (i.e. donations, volunteering) visit www.pacecenter.org

Motivation

Trying to lose weight and eat healthy is easier said than done! Everyone who has tried to lose weight has most likely had a problem, even personal trainers, with lack of motivation. There are going to be bad days, but sometimes bad days turn in to skipping a workout session and then skipping a week of workout sessions. When this happens bad habits start to show themselves and we fall back into our "comfortable" lives. It's not until we realize that the weight that we did lose has reappeared around our waist with a couple extra dimples in our thighs that we finally begin to exercise again.

Here are five ways to stay motivated and have fun!

• List your Goals. This means to write them down, big and bold, and post them in a place where they can be seen daily or twice daily if need be.
  
  
• Take a "Before" picture, then cut out a picture from a magazine, one that will represent what you want your "After" picture to look like and post them it next to your goals.
  
  
• Hold a "Biggest Loser" contest at work or with your friends. Set a time limit (like a month or two), you can hold weekly challenges (like taking a Ropes Course or having a trainer hold a Boot Camp just for your group), and have everyone put in 10-20 dollars (this will be the prize money, and who ever loses the most weight at the end of the given time will receive it!)
  
  
• Hold a contest with yourself! Set a goal, like "I want to lose 20-25 pounds in 3 months" and put away 40-50 dollars every time you get paid in those three months. If you reach your goal take the money you've saved and go shopping! (You'll probably need smaller cloths anyway!)
  
  
• Start a support group. Get together once a week and discuss nutrition, current diet trends, and exercise with people who are also trying to lose weight and live healthier lifestyles.
  

I hope this helps. I have personally done number 4 and having a shopping spree as a reward is so much fun and defiantly rewarding when I can buy cloths that would never have fit before!

How do you stay motivated? Leave a comment and let me know.

Taste Tester

While shopping at Publix a couple days ago I "discovered" Attune ; a chocolate wellness bar. I agonized over purchasing this bar since I have never seen it advertised. But I decided to give it a try and look at it as research.

When I arrived home I Googled Attune, which lead me to the Attune Foods Website. Where I was able to take my investigation a bit further. Apparently, these chocolate bars are

• 5x more live active cultures than yogurt
  
• an excellent source of calcium
  
• only 90-100 calories (depending on the flavor)
  
• good for "on-the-go" snacks
  
• Delicious!!
  

I am now in love with this product. It comes in several different flavors (Chocolate Crisp, Dark Chocolate, Mint Chocolate,and Blueberry Vanilla). To top it off they are now made with vegan and gluten-free ingredients. They also have granola probiotic(probiotics are good bacteria in your digestive tract) wellness bars (which I have yet to try).

If you would like to try Attune, you can find it in the yogurt section of your local supermarket. I recommend the Chocolate Crisp, it tastes so good you won't believe that it's good for you. Just remember to calculate the 100 calories into your daily caloric intake.

As a fitness professional, I believe that it is important to test and research certain products, especially "healthy" foods. So I will continue to do research and taste tests on products that claim to be healthy and tasty; so keep checking back for my reviews....and if there is a particular product or food item you'd like more information about please feel free to contact me.

Personal Lows and Cardio Highs

I actually plan on writing an article with the same title, but since it is still a work in-progress....and I it's time to update the blog, I figured I would post some information on the mental benefits of exercise.
From a young age, I have suffered with clinical depression and anxiety. At first it was difficult to deal with especially as a teenager. I self medicated and ate my way through my emotional pain. It was during my teen years, the years that I suffered with depression the most, that I grew to a massive 250+ pounds. It's safe to say that I hated my body and my self-esteem was non-existent.

Years passed, I saw therapists and tried medications which worked, but I just didn't feel like that it was for me.

The event that changed my life was my father's wedding. I was hoping to find a nice dress to wear to the wedding and even asked a friend to come along and help me pick something out. I couldn't find anything, that I liked, that would fit me!! Devastated, I went down to Goodwill and found something that would hide my "rolls" to wear. The day of the wedding I vowed to myself that I would lose weight so I can wear what I want to wear and not have to worry about being embarrassed or disappointed when I go shopping.

The day after the wedding I stopped drinking soda and started eating healthier foods. I purchased a jump rope, a few exercise DVDs and began working out for at least an hour a day. Before I realized I had lost 50 pounds. This motivated even more, so I joined a gym and never looked back!

Today, even though I still suffer the effects of depression and anxiety they aren't as present in my life as they were before.

I'm not the only one who feels that proper diet and exercise has helped change and control my depression. Research shows at least 30 minutes of exercise a day for at least three to five days a week to significantly improve depression symptoms. But smaller amounts of activity - as little as 10 to 15 minutes at a time - can improve mood in the short term. "Small bouts of exercise may be a great way to get started if it's initially too hard to do more," Dr. Vickers-Douglas says.

Some evidence suggests that exercise raises the levels of certain mood-enhancing neurotransmitters in the brain. Exercise may also boost feel-good endorphins, release muscle tension, help you sleep better, and reduce levels of the stress hormone cortisol. It also increases body temperature, which may have calming effects. All of these changes in your mind and body can improve such symptoms as sadness, anxiety, irritability, stress, fatigue, anger, self-doubt and hopelessness. (http://www.ahealthyme.com/topic/exdepression)

So the next time you're feeling depressed avoid just laying around, for a quick mood booster (that will help you lose weight at the same time!) go for a run around your block, or just take the dog out for walk and get some fresh air. Trust me it helps!

Exercise of the Week

Here is this weeks exercise(s). Many people think that doing hundreds of sit-ups will give them "perfect" abs, but the truth is that unless you have little body fat, then it won't work. You definitely will strengthen your abdominals but you won't see any definition. The best thing to do is to incorporate cardio, and a variety of exercises that will work your whole core. Your core is a term often used to describe not only your abdominals but also your obliques (aka love-handles), and lower back. It's important to have a strong back! Here are a few exercises to try out. Also check out my new article on the core, The "Core" Problem( http://neowide.com/the-core-problem/) There is also a link on the left hand side of the screen.

trunk rotation with medicine ball low to high
(Click on image to view this exercise...)

trunk rotation with medicine ball and feet up

trunk rotation with medicine ball and feet up
(Click on image to view this exercise...)

Party for your Health

Now there is a way to party without feeling guilty that you’re breaking your diet! Healthy parties are a fun way to learn how to live a healthy lifestyle and how to have fun in the process. These parties are also a way to introduce friends and family to proper nutrition and exercise. A nutritionist and a personal trainer will be there as well to lead discussions, facilitate the activities, and answer and questions.

During these parties’ reasons for beginning nutrition and exercise regimen will be discussed. There will also be healthy recipe swaps, and demonstrations of workouts that can be done at home either alone or with your family.

For more information or if you would like to host a party send me an E-mail.
*Host will receive a special gift, all party guests will receive gift bags, and food is provided. *

Updates

So, it's been awhile since I have posted to any of my blogs. Sorry!

Things have been pretty busy. I have partnered with another Personal Trainer and a Nutritionist and we are in the process of starting a new total wellness company.

One thing that I am excited about is our Wellness Parties or Healthy Parties that we will be holding! I will write more about the a bit later. I am also in the process of moving and that in itself is a bit overwhelming. I will post a couple of exercises on here to make up for the weeks I have missed.

I have added a couple features to this blog. One, is links to my articles, which can be found to the left of the screen. The other is a BMI Calculator which is at the very bottom of the screen. Don't forget to subscribe to my blog as well! By doing so you will get all the latest updates, tips, and maybe even a couple free sessions.

If you live in the Broward County, Miami/Dade County area and would like a free consultation/session you can contact me by e-mail at trudy.dacosta@gmail.com or you can go to my web-site http://www.ftlauderdalefit.webs.com/ and feel out the Contact Form.

One Hundred Push Up Challenge

Even though I'm a trainer...that doesn't mean I don't have weak points when it comes to exercise. One of my biggest weaknesses is push ups! I use to run away as soon as it was mentioned (at least when I had to do it). But I decided that it is time to face my fears and work on the amount of push-up I can do, and a bonus would be improving my upper body strength.

While reading articles on HealthMad.com I came across one that was about a 6-week program that would help you do 100 consecutive push ups. I check out the site http://www.hundredpushups.com/ and was immediately intrigued. So, I have made up my mind and am going to take the challenge starting today, Sunday August 31st, 2008.

Check back often to hear about my progress or go to http://www.hundrepushups.com/ and join me in the challenge!