Weight Loss

If you think all you can do is walk or run on a treadmill, think again. Although a treadmill can transform six feet of space into a three-mile track, you don’t have to limit your activity to traditional treadmill exercises. A treadmill can literally be your own personal trainer, transforming a boring walk in to so much more.

It’s almost that time of the year again. With all of the parties and social events during the winter holiday season, it’s no wonder so many of us gain weight. According to a study conducted by the National Institute of Child Health and Human Development (NICHD) and the National Institute of Diabetes and Digestive and Kidney Diseases (NIDDK), most Americans put on a little over a pound, on average, during the winter holiday season. This doesn’t seem like a lot, but the bad news is that most people keep this weight on!

As theoretical physicist Albert Einstein once said, “the definition of insanity is doing the same thing over and over again and expecting a different result.”

You don’t have to receive the Noble Prize to relate to this statement. I think we’ve all caught ourselves, at one time or other, in the vicious circle of insanity Einstein was speaking of.

As a fitness professional, I often feel like a Priest at confession. Over the years, I’ve heard it all. As people lose weight they begin confessing past ‘sins’. One of the most popular confessions is what people choose to avoid because of their weight.

Some people just can’t stay away from the scale. Others are convinced there is a magnetic force that draws them to the wicked device. No matter how hard they try to avoid it, all of a sudden they are standing on the evil machine staring down at the display waiting for the verdict. For some it is an addiction and for others, just a curiosity. The problem arises when the results begin to dictate our mood, our diet, and our self-esteem.

Sometimes I think the person who invented the scale should be shot. It’s amazing how those little numbers representing your weight can absolutely ruin your day.

In the 90s, fat-free products deluged the marketplace. Dieters were in a frenzy to get their favorite foods, without the fat. Fast forward to today, and you can still get everything from fat-free ice cream and cookies to fat-free hot dogs. Many weight watchers believe they are sticking to strict diet plans by using fat-free foods, but when you eat one of these foods, what are you really eating?

Most diet foods like these replace the fat with sugar, and each serving still packs a powerful caloric punch. Sometimes, fat-free foods actually have MORE calories than their normal counterparts. The best foods are those that are low in calories AND fat, not one or the other.

Have you ever heard the saying “a lazy man works twice”? It’s ironic, but we often end up doing twice the work by trying to take shortcuts in life.

When it comes to fitness, dieting is number one on the shortcut list. Most people think you should be able to physically “work” the weight off without dieting. No matter how much I encourage people to work as hard on their eating as they do in the gym; some people just have to learn the hard way.

This experience is most obvious during intense training like our Boot Camp program. Most of our boot campers have never worked as hard as they do during Boot Camp. When you’re working that hard you expect results - and when you don’t get them you are devastated. Besides, you put in the same energy as the girl next to you who seems to be dropping weight by the minute. The difference is you are trying a shortcut and your shortcut isn’t working.

Making Permanent Changes to Lose Weight and Keep Weight Off

How many people do you know (or maybe you’re one of them) that resolve to eat healthier and exercise regularly, then after a while slip back into the same unhealthy lifestyle? There’s nothing more frustrating than meeting your fitness and/or weight loss goals, then finding that the pounds eventually creep back on. There are a number of factors that can lead to weight gain. Often, it is a result of failing to make permanent changes in one’s lifestyle, which is essential to maintaining one’s weight and fitness level. There are several changes that you can make to your lifestyle, some that may seem rather obvious, and others that you may have overlooked. They are:

What does New Year’s Resolutions and reality TV have in common? Both have the chance to change your life forever.

With dieting being number one on the list of New Year’s Resolutions, there’s no wonder weight loss reality TV is such a hit amongst so many viewers. When weight loss reality TV entered in our world, thousands of hopefuls flock to casting calls with the aspiration of being the next Biggest Loser. Why? Well, as a fitness professional and wife to reality TV trainer, I’ll tell you why.

Diet and exercise is not hard but it takes time. Unfortunately time is not something most people have a lot of. Ironically, people end up wasting a lot of time because they don’t manage their time wisely. They spend too much time doing one thing, not enough time doing important things, or wasting time doing anything and everything but the right thing. When people feel as though their effort does not match their results, they give up.

I want to encourage you! Here are three simple steps to help you make the most of your time.

Do you despise dieting? Is it hard for you to control your cravings day after day? If so, you may be a good candidate for the Alternate Day Diet, described by Dr. James Johnson in his 2008 book. On Sunday, Tuesday, Thursday, and Saturday, you can indulge yourself in absolutely anything. But on Monday, Wednesday, and Friday, you stick to a strict regime of low-fat yogurt, lettuce, fruits, and veggies.

The Alternate Day Diet is based on animal studies in which mice who were only fed every other day experienced incredible health benefits, including increased longevity. Since it would be difficult/dangerous for humans to do the same, instead of not eating, Dr. Johnson proposes that you ‘nibble.’ A typical M/W/F diet for him includes a protein shake, a salad, broth-based soup, and a piece of fruit – and that’s all you eat for one entire day. He takes in about 20% of his typical caloric intake on his dieting days. However, once you’re in the maintenance phase, you can eat about 30-50% of typical intake on your MWF dieting days.

The easiest way to cheat on your diet starts out innocently enough. It’s a colleague’s birthday, an anniversary, or a night out with friends. You’re at a restaurant, and all of the dishes just look so good. How can you avoid the tantalizing pasta or sizzling sirloin and stick with a boring salad?

Don’t be miserable while your friends indulge. Order what you want, but avoid the hundreds of extra calories prepared foods will cost you. Order the HALF SIZE portion.

What it Takes to Lose the Weight and Keep it Off

The government estimates that $33 billion is spent on weight loss products and services each year. That is a lot of money, but with all that dough going towards losing weight, why are we still seeing rising numbers in obesity every year? Maybe the money is going in the wrong places. Fad diets and gimmicks are too numerous to count these days and without the right education on how your body responds to nutrition how are you to know what is going to work for you or what is healthy for your body?

Never fear, Lauren is here to help. First, I want to make sure that if losing weight is a goal of yours, you will always put health as your number one. You should never try to lose weight at the expense of your health. This means putting harmful stimulants into your body, not eating appropriate amounts of food, or trying to lose too much weight. A healthy approach will always turn out to be more beneficial than any superficial or overboard attempt.

The weather is cooler, the leaves are changing and with all the beautiful scenery there are breathtaking hiking trails waiting to be discovered. Fall is a great time to lace up your hiking boots and get trekking. Not only will you get your body moving to help shed off (or ward off) the holiday weight gain, but it will also give your mind the chance to unwind and enjoy the beauty of nature.

Hiking can burn between 350-600 calories an hour depending on the hills involved and any weight you may be carrying on your back. At this rate, adding an enjoyable hike three times a week to your routine can help you drop one pound every two weeks. Hiking is also great for building muscle and toning your hamstrings, quads, glutes, and calves. Your cardio and endurance will improve as you push yourself through the winding path, and your core will get its fair share of work from the uneven surfaces. You can even get your arms in on the action by using light weight hiking poles. All in all, hiking is a great total body workout to condition your body and mind.

So, you did it – you finally busted through that frustrating plateau, achieved a new personal best, or fit into those skinny jeans. That’s great, but the battle isn’t completely over – you’ve got to maintain your new physique. Unfortunately, that’s a lot easier said than done over the holiday season. Everyone complains about the binge-friendly family celebrations, calorie-laden holiday treats, and booze-heavy office parties, but it’s time to do something about it. This year, take control of your eating habits – and chances are, you’ll have an even more memorable holiday.

1. Stay active! Of course you’ll pack on a few pounds if you overindulge in homemade sweets and spend a ton of time in front of the tube. Yet tons of normally fit, active people fall prey to this cruel holiday tradition each year. Just because your routine is a bit different doesn’t give you an excuse to skip the gym. By setting a schedule – and sticking to it – you’re setting yourself up for success. With time off work, you may even be able to fit in MORE gym sessions. Go for a run while cooking a side dish, or while the prized Thanksgiving turkey roasts. Make a deal with yourself that you will squeeze in one hour of physical activity per day.
2. Involve the whole family. Visit a farm and chop down your own Christmas tree. You can start a new tradition and get exercise walking around and inspecting all the different pines. Take a weekend ski trip, or just visit the local ice rink. Even if your family members have health complications or problems that prevent them from partaking in more high-impact sports, you can always try to take a walk around the neighborhood (caroling, anyone?). After all, every little bit counts!