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Wednesday
Mar312010

NO Sugar Protein Bars!

Food-energy-protein-bars-05  Looking for a great tasting protein bar? Most commercially available bars are nothing more than candy bars with some added protein. The so called "all natural" bars are often loaded with some form of sugar and the "low carb" ones contain sugar alcohol. 

The No Bake Chocolate Protein Bars and the No Bake Vanilla Protein Bars contain zero added sugar. They combine oats, whey protein, powered milk and all natural peanut (or almond) butter along with dried fruit. Easy to make, these great tasting bars, make an excellent snack, breakfast or post workout recover meal. Each bar is approximately 210 calories with 11 grams of protein. These bars are so good, they're almost decadent!

Get the recipes at R.E.A.L.DietandFitness.com Click on the recipes tab. 

Friday
Mar262010

Mini Workout for Max Results

You can blast through this workout in about 10 minutes. Great for fat burning and when short on time.

Wednesday
Mar242010

Can you get fat without gaining weight?

Overweight  You sure can. How? Don't do resistance training (lift weights). As we age out bodies lose muscle. And while the scale may register the same number, our body fat percentage (ratio of fat to muscle) goes up. We are essentially fatter. This loss of muscle will also slow our metabolism. How do you prevent this muscle loss? 

Not by doing cardiovascular work-walking, running or elliptical trainer. But by lifting weights - heavy weights. How heavy? If you can do more than 12 repetitions the weight is to light.

Your body doesn’t want to change. You must make it change. Intensity is key. Use the heaviest weight you can lift while maintaining correct form and going through a full range of motion. 

Varying the number of repetitions you perform on a regular basis allows for continued adaptation. If you're new to strength training, begin by doing 10-12 reps. Once you've been lifting for a period of time (2-3 months) you can begin to lower the number of repetitions (6-8 / 3-5) and increase the weight. Regardless of the number, work hard and make every rep count!

Don't loss your muscle - hit the weights! (And not the little pink ones.)

Follow these fitness guidelines for a lifetime of vitality.

1. Quality – Exercise selection should focus on motions not muscles. Think pushing, pulling and squatting. If you concentrate on these fundamental movements you will work all the major muscle groups. Compound exercises like chest / shoulder presses, rows and squats should be the main exercises in your program. There are many variations of these movements that can be used. Don’t make the mistake of quantity over quality. 

2. Use progressive overload – Muscles grow bigger and stronger as they adapt to new stress. You must challenge your muscles. Try using a heavier weight with fewer repetitions or changing the order you do the exercises. Your heart is also a muscle (the most important one); therefore when performing cardiovascular training, push yourself out of the “comfort zone”. Your body will change only when it is forced to adapt to something new. The higher the intensity, the better the health benefits. 

3. Consistency - Exercise is cumulative. Be consistent with your exercise program and you will soon see and feel yourself becoming stronger and slimmer. Plan to exercise daily, but don’t get discouraged if you miss a day. Balance your training by doing resistance and cardiovascular training. Make exercise a priority. 

Check out the exercise videos for ideas and workout routines.

Wednesday
Mar102010

Workout at Home

Dumbbells hex  Crunched for time and money but still want to get a great workout? Build your own gym right at home. I recently read an article which listed all the things people hated about commercial gyms. The hours, waiting for equipment, silly rules, dirty locker rooms, other people. While there are many good things about commercial gyms, the bottom lines is we want to get in a quality workout without any hassle. Right? 

Many people think you need access to a variety of expensive equipment to exercise. Not true. It's the exercise selection and program design that make the difference. Most good trainers, even at the gym, use dumbbells, barbells, kettlebells and other low cost but highly effective equipment. Free weights, cables, balls and bands are inexpensive to buy and require minimal space. Cardiovascular training can be done by walking/running outside, jumping rope, climbing stairs (in your house), jumping jacks, etc. 

Want to set up you own gym? Here's what you need.

Basic no fuss gym - All you really need to get started. Weights / bands for resistance training to build muscle. Stability ball doubles as bench as well as adding variety to core training. ($200-$500)


  • Dumbbells or Power Blocks

  • Resistance bands (perform better)

  • Stability Ball

Intermediate Gym - Nice to have when ready to move up. Adding a barbell and squat rack will allow for more variety and heavier lifting.($1000-$2000) 


  • Basic gym equipment 

  • Squat rack

  • Barbell & weight plates

  • Bench

  • Pull-up bar



Top level gym - All you'll ever need. Add a cable column for pulling and rotational exercises. A kettlebell and medicine ball for total body, explosive type exercises. A piece of cardiovascular equipment (treadmill, bike, etc.) for interval training, endurance and bad weather. ($3000-$8000 will depend on quality of cardio equipment)


  • Basic & Intermediate gym equipment

  • Cable column

  • Kettlebell

  • Medicine ball

  • Treadmill, bike or cross trainer


Check out the exercise videos (Total Body Workout / kettlebell routines) on the site to get some ideas.

Join The R.E.A.L. Diet and Fitness Program and get access to many more workout videos including Mini Workouts for Maximum Results.

Friday
Feb052010

Is it true that diets don't work?

Feetonscale   We are constantly hearing "diets don't work". The truth is most diets will work because they all have one thing in common. They require you to reduce your calorie intake. For the most part this is the correct approach to weight loss.

Then why will the majority of people ultimately fail following any diet? Because most people can't stick with it. Many diets emphasize unsustainable calorie restrictions and Herculean exercise programs. They promise absurd amounts of weight loss in a ridiculously short amount of time.We all want to believe that weight loss can be quick and easy. But it take hard work, time and dedication. There is no way around these facts.

Diets do fall short in many ways. Very low calorie diets will in time slow a person's metabolism. The body will burn fewer and fewer calories and weight loss will eventually plateau. Other diets that restrict certain foods or food groups may leave you deficient in vital nutrients and vitamins. Both types of diets can leave you low on energy making you feel lethargic.

Some weight loss programs claim "no exercise needed" and it's true that you don't need to exercise in order to lose weight. But without exercise you may end up becoming a fat-skinny person; thin and healthy looking with minimal muscle (think flabby). Researchers describe this as normal weight obesity. An even though you're at a normal scale weight, you have a high percentage of body fat, which can carry some health risks. When we lose "weight" what we're really looking to lose is fat. By adding exercise, especially strength training, to a "weight loss" program, we can increase muscle mass, which will increase metabolism, which will increase fat loss.

Other diets fail to give you all the facts. We've all seen programs where you replace a meal or two with a cookie, bar or shake. The truth is these diets are really just lower in calories. There is nothing magical about the product. In many cases the products are filled with sugar/sugar alcohol and artificial foodstuff. You can make your own cookies, bars and shakes using healthy ingredients like oat bran, nuts, dried fruit, low fat milk and whey protein.

Also, does the weight loss or fitness program consider your mindset? Are you mentally ready to make changes in your life? Are you ready to accept personal responsibility and be accountable for your results?Losing weight by eating right and exercising must be what you want to do, not what you have to do. All weight loss programs should address a person's attitude and provide the tools for behavioral change.

In the end a diet should be designed with permanent weight loss as the goal. A simple, sensible and straightforward approach to weight loss, incorporating a healthy balance of foods you enjoy eating, a dose of physical activity and time to still have a life.

 

Responsibility.  Empowerment. Attitude.  Life.

 

 

 

Tuesday
Dec082009

Influences and weight loss

Feetonscale Who we associate with can have a profound impact on our lives, both in positive and negative ways. Our relationships can affect our waistline and our workout. Recent studies have shown that "social influence" can effect body weight. People are more likely to gain weight it their friends are overweight or obese. If your friends are physically active chances are pretty good that you are or will become more active.

Look objectively at the people you surround yourself with and evaluate how they are affecting your life. What have they got you doing, saying, thinking and feeling? Are your associations a positive, uplifting influence or are they taking you in a direction you don't want to go? You may discover you're in need of some new "friends".

Keep a close watch for negative influences, as these can come in many forms. When trying to change habits, some of your closest acquaintances may unintentionally or subconsciously be undermining your good intentions. There may be some jealousy. You may be doing the things and having the success they want for themselves. The difference is you are taking the actions necessary to move forward towards your goals. But they are unwilling or unable to do the same.

In the end you are responsible for you. Ask yourself, "Am I becoming the person I want to become?"

 

 

 

Saturday
Oct102009

Total body workout #2

Saturday
Sep122009

Total Body Home Workout

Wednesday
Sep092009

Excuses!

With the unofficial end of summer here I can hear the excuses for not having time to exercise or eat right. "Hectic at work." "Back to school." "Kids schedule." "Traffic." "But once I get into a routine, I'll be ready." Great! "Oh the holidays are right around the corner. But come the first of the year..."

Different times of the year come with different stresses, constraints and issues. We all struggle to get into a nice groove, but we should know by now that something will almost always "come up".

Instead of focusing on what we can't do, let's put our thoughts and efforts into what we can do. We can get up 20-30 minutes earlier for a quick run or workout. We can write a meal plan for the day so our eating stays on track. We can't manage time but we can manage ourselves; our actions and our thoughts.

In the coming week I will be posting a new total body workout video. It is simple, efficient and effective. I will also post the 6 Steps to Guaranteed Success. I'll give you the first one so you can start to take action NOW. 1. Write down exactly what you want and why. 

Let's put and end to the excuses by taking action.

Wednesday
Sep022009

The Fashion Insider's Diet

An article in the August 2009 edition of Allure magazine caught my attention. The Fashion Insiders Diet by Brooke Le Poer Trench tells how the people who work in the fashion industry stay slim. And not just the models and actors, but designers, agents and consultants. I advocate and practice many of these techniques myself. Now if I only had the "good looks" to be in the fashion business!


Stick to a routine - They eat breakfast religiously and for the most part eat the same things for breakfast and lunch everyday. Having a consistent diet makes good nutrition a habit instead of a battle.

Know how to dine out - The fashion folks don't look for "diet meals" on the menu, but opt for an appetizer as a main course or share several small plates. They avoid high starch dishes and the bread basket is definitely off limits.

Know how to work a party - Sip a glass of wine or drink sparkling water and don't be afraid to say, "No, I'm good. Thank you" when the hors d'oeuvres pass by. One fashionista keeps a clutch in one hand and a drink in the other so she doesn't have a free hand to take the food.

Snacking - They always carry their own food when traveling, have healthy snacks on hand and don't allow themselves to become starving.

Exercise no matter what - This one needs no explanation. No excuses. No exceptions. 

Sweets - Make them worth it. Have a small portion on what you want.

All good advice from "The Beauty Experts".