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

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

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

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!

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!