Are you de-hydrated?
April 27, 2010 by Deb · Leave a Comment
This was submitted to me by CPT-Carol Ferry who works at CrossTrain and does personal training with many clients! Here is what she had to say:
Recently I have talked with a few of my clients that complain about what they think is low blood sugar. They feel they need to eat something every hour or two or they feel light headed and weak. Although hypoglycemia is a valid condition, most people do not truly have it. As I talked with them more and asked about their water intake, I learned all of them drink very little water and many drink caffeinate diet soft drinks.
Dehydration also causes the same symptoms as low blood sugar. In addition to dizziness and fatigue, when your body is dehydrated let you know it needs water with the same signals that the body uses to tell you that it is hungry and needs food for fuel. Most people will reach for something to eat instead of a glass of water.
These same clients also talked about hitting a wall after 10 or 15 minutes of exercise where they feel they can’t go any longer. This too can be related to dehydration. It is always a good idea to drink 4-8 ounces of water before exercise and sip small amounts during your workout to replenish lost fluids. However, this shouldn’t be your only time to drink water. Maintaining your level hydration by drinking water throughout the day will not only help you stay alert and energized during the day, it will help power you through those workouts.
So the next time you feel dizzy, weak or hungry, try drinking a glass of water. You’d be surprised at how much better it makes you feel and how it can positively affect the numbers on your scale!
Cheers and Bottoms Up to that Glass of water!
Thanks Carol for this great information!
Deb 
Have you lost 16-32 pounds in 2010?
April 22, 2010 by Deb · Leave a Comment
Today marks the 16 week mark of 2010.
It is important to pull the bus over right now and be honest with yourself about how the first 16 weeks of 2010 went:
Do you have more energy?
Are you generally in a better mood?
If weight loss is one of your goals, have you lost 16 to 32 pounds (1 to 2 pounds per week)?
Are you getting more tone?
Are your clothes feeling loose/are you losing inches?
If you answered yes to at least 1 of these questions, then Congratulations! You are “in the game” and you should be proud of yourself.
If you answered no to all of the questions, then it is time to re-commit and change your approach.
“The definition of insanity is doing the same thing over and over again and expecting different results”. – Albert Einstein
Now is the time to alter what you are doing so that you can accomplish the fitness and/or weight loss results that you deserve. You and your health are worth investing your time and energy into to so make today your January 1st and start kicking butt!
Maybe you need some help? Here are some tips to get you going:
- Hire a personal trainer….I happen to know a few good ones at CrossTrain!
- Get a workout partner
- Sign up for REV
- Try a free workout class
- Increase intensity on the circuit
- Increase your weights….when is the last time you increased your weights??
- Sign up for Jump Start for help with your food
- Make appointments for your workouts and KEEP them!
- Eat more fresh fruits and veggies!
- Drink you WATER!
Now start TODAY and kick some Booty!
Train Hard & Expect Results,
Deb
How to tackle those Hotels breakfast buffets
April 19, 2010 by Deb · Leave a Comment
Cheryl one of my instructors at Crosstrain sent this wonderful tip as she travels for her job and thought this may help others who do too!
This is what she wrote:
While on a recent business trip my hotel offered the free breakfast buffet. Typically I will find at least one or two items that I am confident will fit into my calorie/nutritional goals. However on this trip I was faced with more questions and unsure what was my best option. My choice of waffles, mini yogurts full of sugar, donuts and pastries were at my disposal. Attempting to stick to my usual breakfast I searched for whole grains, fruit, and some type of acceptable protein. Finally realizing as consumers we must ask or speak up I asked the front desk if I could see the labels’ on some of the other potential choices. To my delight they were more than happy to escort me to the kitchen area to see for myself the calorie, sugar and fiber values of the breads and “generic brand packaged” oatmeal. Now I was set to go about my day knowing I started on the right foot without guilt!
Thanks Cheryl for the great tip!
Happy & Healthy Travels,
Deb
Do you ever feel like QUITTING?
April 18, 2010 by Deb · Leave a Comment
Maybe you have started a workout regimen 500 times before, or started a diet 1,000 times before but always ending up quitting…..THIS time you DON’T have to QUIT!
Watch this motivating clip from the movie RUDY….it might just make you think twice about quitting!
http://www.youtube.com/watch?v=0Cg6t3w9EzQ&feature=related
You see what I think I got from this clip and from the movie in general is, it’s not about how many times you TRY to succeed but it’s about how many times that you don’t give up and keep on trying no matter what that matter!
If you quit you will never know what you will have missed and the process of trying is what gives us the strength to persevere through in life and never give up.
Success seems to be connected with ACTION, Successful people keep moving, they make mistakes, but they don’t QUIT! Learn what NOT to do again, learn what TO do, but no matter what, never QUIT!
Deb
Are portions hurting your results?
April 11, 2010 by Deb · 2 Comments
The truth is that we all eat too much. We probably only need about 3/4 of a plate of food, but most people eat a full plate and then often go back for seconds. And the portion sizes at restaurants are not helping us lose or maintain our weight either.
I want you to start concentrating on eating until you are no longer hungry vs. eating until you are full. This difference will make a huge difference when it comes to losing weight and keeping it off.
Here are a few scary but telling facts (from research done at Tufts University) about Americans and their portion sizes:
- Americans consume more calories per person than any other country in the world
- In 1970, the average American ate 2,170 calories per day.
- In 2000, the average American ate 2,700 calories per day. That is a 530 calorie increase (a 25% increase) in 30 years.
- In 2008, the average American ate 3,330 calories per day. That is a 1,160 calorie increase (a 53% increase) in 38 years.
I want you to start eating 3/4 of what you normally eat during breakfast, lunch and dinner (consider using a salad plate). And yes, I am serious. It may help to write down everything you eat for a day or two. This normally shocks people when they do this and then add up the calories.
Please don’t take an all-or-nothing approach to your eating – you just need to keep it simple and take action. No Excuses!
To lose 1 pound you need to burn 3,500 more calories than you consume. So burning 500 more calories (doing your Interval Workout) per day more than you consume (this is where your portion control comes in) should lead to 52 pounds of weight loss in a year. This is not “Deb’s theory on weight loss”, this is a fact!
Take control of your portions today and I promise you that you will be amazed at what this does for your fitness and weight loss!
Important: Please go back and read this post a few more times so that the message and information really hits home and sinks in because this is beyond important.
Deb
