10 Reasons To Exercise...Beyond Weight Loss

Being engaged in physical activity is an important part of your health and longevity. Many of you have family and friends that depend on you! Do not only yourself but them a favor by taking  a little time each day to help improve your risk of disease! Although the list could go on forever, below are 10 reasons to exercise!

1. Increased energy levels
2. Decreased bloop pressure
3. Decreased risk of chronic disease such as diabetes, cancer, and dementia
4. Increased immune function
5. Decreased body fat
6. Develops strong bones
7. Improves sleep
8. Decreases risk of arthritis
9. Reduces anxiety
10. It's FUN!

Here are some exercise ideas to help you get active:

Take a fitness class through your local gym or Parks and Rec Dept

Enjoy the outdoors - walking, hiking, biking

Wii - Just Dance or other active video game

In home fitness DVDs

Walk the mall or other large stores

*** Find a friend or family member to help keep you accountable! Remember consistency is key! 

I cannot stress the importance of living an active lifestyle. Many people are not proactive and just think they will deal with issues as they arise. Exercise and healthful eating are the 2 things that you can do to prevent many chronic diseases. STAND UP for your health and get moving! 

What Is Your Style?

Thank you Angela Flicker of the Artists House for presenting me the Stylish Blogger Award!

Does your choice of workout reflect your style?

How do you like to get in shape? Run, weights, yoga, aerobics, sports, dance.... There are so many different ways to move your body. Do you think that your choice of workout expresses your style/ who you are? Does your style change with time?

S.M.A.R.T Goals

Setting S.M.A.R.T Goals for the New Year

Whether our goals are based on the physical, financial, or spiritual aspects of life we are all capable of change if we put our minds to it. Write down your goals and sign them just like a contract. Be accountable to yourself!

 Make your goals SPECIFIC what is it that you want to accomplish, with all the details!

Make your goals MEASURABLE are you able to access your progress?

Make your goals ATTAINABLE are you setting yourself up for success? Is your goal within your reach given the current situation?

Make your goals RELEVANT is your goal applicable with your purpose in life?

Make your goals TIME SENSITIVE what is your time limit for completing your goal?

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EXAMPLE:

Goal: I will exercise every day

Is it SPECIFIC?  NO (I will exercise everyday for at least 30min. whether at home or in the gym, including cardio and weight training exercises)

Is it MEASURABLE? Yes.  

Is it ATTAINABLE? Yes, but most likely NOT attainable (I will exercise at least 4 days a week for at least 30 min., whether at home or in the gym, including cardio and weight training exercises) By committing to 4 days instead of everyday I don’t have to be upset when my busy schedule gets in the way. I also give myself permission to rest. Plus, if there are only 4 days left in my week I KNOW I need to jump on it and make exercise a priority!

Is it RELEVANT? Yes. Exercise helps me maintain my weight, keep my body healthy, and helps me relieve stress.

Is it TIME SENSITIVE? No ( For one month I will exercise at least 4 days a week for at least 30 min, whether at home of in the gym, including cardio and weight training exercises) . After that month is over reflect and see if you want to continue with 4 days a week, increase to 5 days, or fall back to 3. The most important thing is that you continue to stay active! 

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Life is dynamic, always changing! Each month take some time to review your goals and change them or add to them accordingly! HAPPY NEW YEAR!

7 Components of Wellness

Contributed from RD411- Shawna Gornick- Ilagan, MS, RD, CWPC

In 2011 commit to movings towards a higher level of wellness! Wellness encompasses our whole being= mind, body, and spirit. Is there one area that is lacking in your quest for wellness?    

Here are some tips for achieving each component of Wellness

1. Social wellness:
• Schedule a game night
• Watch a funny movie with friends
• Join an organization
• Do not gossip and become a good listener

2. Environmental wellness:
• Fix something that is broken
• Recycle
• Plant a tree
• Donate blood
• Donate food or clothes

3. Vocational or occupational wellness:
• Pursue continuing education opportunities
• Reflect on your career goals and aspirations each year

4. Spiritual wellness:
• Develop a life philosophy and live by it
• Practice compassion and acceptance

5. Emotional wellness:
• Smile as many times as you can in a day
• Adopt an attitude of optimism

6. Intellectual wellness:
• Learn a new language
• Take a workshop or course for a new skill or hobby

7. Physical wellness:
• Drink plenty of fluids
• Aim for 25-35 grams of fiber/day
• Aim for five servings of fruits and vegetables/day
• Wear your seat belt
• Get preventative exams

Commit to a 12 month wellness Program! http://tinyurl.com/2wy3sjz

Working Towards a Leaner Body

There are three different parts to fitness that allow your body to work at its full potential. It is important to take time to engage in strength, flexibility, and endurance exercises! 

Make a game plan

Write down exercises that your can do in each of these categories

Stretch:

 Strength:

 Endurance:

Ask yourself these questions

When will I exercise on the week day?

Before work,   After work,  At lunch, Before dinner , After dinner              

When will I exercise on the weekend?

Morning ,  Afternoon,  Evening

Who will I exercise with?

Family, Friend,  Neighbor, Other_____________

Daily Nutrition Checklist

Daily Nutrition Checklist

Are you keeping on track? Here is a list to keep you in check!

• Limit salt intake to 2400mg


• 25-35 grams fiber per day


• 5 a day (fruits and veggies)


• 3 servings of milk/dairy per day (nonfat milk, low fat cheese/yogurt)


• At least 64 oz of water per day


• Not skipping meals (going no longer than 4 hours without eating)


• Protein at each meal and snack ( lean meats, nuts, beans, eggs, diary)


• EXERCISE ( mix of cardio and resistance training, also stretching)


• Variety of CHO, FAT, PRO

            

Hindrances to Weight Loss- Women

Below is a list of WOMEN specific hinderances to weight loss

Eating on the run

Hectic lives don’t leave much room for sit down meals. Often women find themselves running from point A to point B and don’t even stop to enjoy what they have shoved in their mouths. Another common problem is not eating! This will cause your hunger hormones to get out of control so that when you do it you often over consume!

• Be prepared - Pack snacks


• Take a moment to sit down and enjoy what you are eating


• Ask for nutrition information from your favorite fast food spots. Make an informative decision about what you are eating.

Nighttime eating

The house is quite and you are ready to relax! It is time to grab those crunchy chips or smooth ice cream and crawl up on the couch.

• Stop and ask yourself if you are really hungry


• Distract yourself with something else like relaxing with a good book or a card game


• Turn towards a nice low cal drink like herbal tea or flavored water

 Preparing multiples meals

It is hard to please everyone and by the time the meal is done you are already full because you have to taste everything as you cook it! Now you don’t even feel like eating a balanced meal.

• Make a game plan: decide what you want to eat for your meal before preparing


• Compromise with your family and try to come up with meal everyone will eat so that you do not have to make multiple items.


• Chew gum or cut up veggies while preparing food so that you do not use up all your calories before it is even meal time.

 Eating like a man

Going out to eat seems to be a common event between couples. Often we will unconsciously eat the same as the person they are dinning with.

•  Get a box when your meal comes out so you can put half in before you eat


•   Scope out the menu for healthful food choices


•   If you know you are going to splurge – BE ACTIVE

Emotional eating

Food is always around us. Women tend to hold in their feelings. We need comfort from somewhere. Why not food? Food won’t think less of us or talk back. Food seems to be the easy choice for comfort in a difficult time.

• Distract yourself with other activities that can help you deal with your emotions
  
  
  
  • A brisk walk    
  
  
  • A bubble bath
  
  
  
  


• Try to find low-fat or reduced calorie choices to your favorite comfort foods


• Decipher what feeling will cause you to over indulge so you are aware of them

 Just remember, if we are better able to take care of ourselves we will be able to better serve others! Make youself number ONE!

Food Cravings- How to deal with them!

Are you physically hungry or is this just a craving?

A good way to distinguish between physical hunger and a craving is by the last time that you ate. If you just got done with a meal (within the last 1-2 hours) you are probably not physically hungry!

 Food cravings are just suggestions to eat they are not commands to gorge yourself. It is all in how you decide to deal with your craving. Next time you have cravings try to wait a while and see if the craving passes. While you are passing time direct your mind to something else, step back from your temptation, think if it is really worth it, and then decide what you are going to do. If you choose to eat it decide how much and make sure that you really enjoy it!

 Here are some tips to help you manage your food cravings

 Eat regular well-balanced meals and snacks

•  Do not skip meals, this will only make you more hungry throughout the day. BE PREPARED!Always make sure to have healthful snacks on hand.  

 Assess your craving; does it correlate to your current mood or situation?

• You may not be able to control your craving but you can control your reaction. Remember food may only temporarily cure how you feel.

 Make healthy food choices

• You are not going to be able to control everything in your life, but you can control what you put in your mouth. Take responsibility choosing healthful foods, and stopping when you are satisfied.

 Moderation vs. deprivation

• Food is a wonderful part of life and typically our favorite foods are linked to memorable pastimes. Enjoy them, but only every once in a while.

 Good food vs. bad food

• There are no “bad foods” the problem comes with the quantities that we choose to consume. Dish up a small portion for you to enjoy and make it a special occasion not a daily ritual.

 Find a substitution

• Cravings can pass. Cravings are often not hunger and will go away if you allow yourself to be distracted by other thoughts and activities.

Exercise

• Distract yourself from eating and go exercise! If you do overindulged, exercise is the only thing that can help burn off those extra calories. Stay active!

Turkey Burn- Treadmill Interval Training

Do you ever get bored while working out? I sure do! My cure for the cardio blues is busting out some intervals on the treadmill! Watching the clock makes me forget about what I am doing, PLUS it is quick and effective! 

 Here is a great treadmill workout that is sure to burn some of those extra holiday calories!

25-30 minutes

5 min walk at brisk pace ( 3.0-4.0 mph- adjust to your level and add an incline if you choose)

        INTERVALS  (repeat 7-8 times)

• 90 seconds jogging (5-6 mph- adjust accordingly)


• 30 seconds sprint (7.5-9 mph- adjust accordingly)

 5 minute cool-down walk (3.0-4.0 mph. add a small incline if you choose)

Not a runner?? Any pace will work! Start where you feel comfortable! It might even take a couple of times to find the perfect settings for yourself!

Weekend Challenge- Interval Training

Interval Training

 Here is a weekend fitness challenge for you! It’s very simple and all you need is yourself and a stopwatch/timer. Interval training is very effective, it doesn’t take long, you can choose your own level, and it's fun!  

4 intervals/rounds = 24min

 INTERVALS- Here is an effective format for a total body workout. You can choose the same exercises for each round or mix it up!

• 3min Strength (Pick 2 exercises, alternate 45sec 2x)


•  2min Cardio (Pick 2 exercises, alternate 30sec 2x)


• 1min Abs (Pick 2 exercises, alternate 30sec 1x)

 Choose whatever exercises you like! Here are some of my favorites.

Strength	Cardio	Abs
Squats Squat with knee lift Reverse lunges Walking lunges Pushups Plank Tricep dips of chair/bench Tricep pushups Burpees	Jumping jacks High knees Butt kickers Moguls (ski)- hop side to side or front to back Jump rope Step ups on bench or step Jog in place Punches corner to corner Stairs	Basic crunch Plank Plank with twist- knee to elbow Side plank Bicycle crunches Reverse crunches- feet in air and lift hips ( stamp the ceiling with your feet)

 For more ideas on exercise check out some of these You Tube videos

No Equipment - 30 Min. In Home Power Workout:  http://www.youtube.com/watch?v=PSdZFnbjuzU&feature=related

Weightless by Kiya:                                                        http://www.youtube.com/user/kiyaknight?feature=mhum

You in for the challenge? Grab a partner! Be accountable to someone! Just do it one time this weekend and let me know what you think! Leave a comment- what intervals did you choose!!

Heres to you!!! Have a great weekend!

Common Exercise Myths- Get The Facts

Everyone has their own theory about exercise and nutrition. Here are some common myths that have been circulating around. Get the FACTS!

1-     Going to the gym is the best way to stay fit.

• Many people benefit from in home exercise programs or being active in the outdoors. The great thing about exercise if you can do it just about anywhere. Kiya and James with WEightless escape are experts in getting you out of the gym and exploring fitness on a whole new level.

2-     To lose weight all I need is cardio. Weight training will bulk me up.

• Both cardio and weight training are an important part of your weight loss journey. Weight training is very important in maintaining lean muscle mass while lowering your body fat.

3-     If you don’t have at least 30 min to workout it’s not even worth it.

•  Any exercise is better than none. You have to start somewhere, even if that is a 15min walk at lunch time. Break your workout up during the day.

Example:15 min strength and stretch in the am or pm (crunches, pushups, ball squats, lunges, stretches) and 15 min walk/jog at lunch (hit the hills).

4-     Avoid eating after 8pm.

• Often people have already ingested all the calories that they need for the day by this time so intake after 8pm isn’t justified.  Nothing is wrong with eating late if you are using the food to fuel your body.

5-     The more time you spend working out the better results you will get.

• Overtraining will stop muscle growth. Always make sure you give your body adequate rest.

6-     If your parents are overweight most likely you will be too.

• Although genetics do play a part in body composition so does lifestyle. Keep active and pay attention to your daily food intake.  Quality nutrition and exercise are the most important factors in preventing obesity.

7-     Water aerobics is for older adults with injuries.

• People at any age can benefit from water aerobics. Water aerobics proves to be challenging and a great way to improve health and fitness. Even some top Olympic athletes incorporate water exercises to work their muscles a little differently. 

8-     If I do a lot of exercises for that trouble spot it will go away.

• The most effective way to change our bodies is to do a full body workout (cardio, weights, and stretching), along with proper nutrition. Fat will not fall off of our bodies in just one spot no matter how hard we work at it if the other components aren’t in check.

           

Benifits of Exercise- Beyond Weight Loss

 

Did you know there are many benefits to exercise?

 Boosts energy- Exercise increases circulation and blood flow which delivers oxygen and nutrients to your tissues thus increasing energy.

 Increases immunity- Research has shown that exercise can help increase the cells that attack bacteria. It is believed that consistent exercise leads to a substantial increase in the immune system over time.

 Keeps you limber-  Improved flexibility can help you with day to day tasks. Getting up and down stairs, picking things up off the ground, reaching for an item on a high shelf, or even getting in and out of the car.

 Improves  mood/ decreases stress- Exercise stimulates brain chemicals making your feel good. Exercise can also effect how your body looks giving you confidence. Exercise helps prevent depression

 Improves sleep- Regular exercise can help improve your sleep. Improved sleep in return helps increase concentration and productivity.

Spark in sex life- Exercise helps increase your energy and also helps you feel better about yourself and the way you look.

IT’S FUN- Go dancing, hiking, or get involved in a sports league. Exercise doesn’t have to be boring. Get creative! The most important thing is that you are moving!   

Reduces risk of chronic disease

•  High Blood Pressure


• Osteoporosis


• High cholesterol


• Type II diabetes


• Some types of Cancer                           

Exercise and healthy eating is by far the cheapest medicine! Are you convinced? 

Your body is your own! Take charge!  

OPTIFIT

Many of you probably wonder what I do on a day-to-day basis. Here is an insight into my  work as a dietitian specializing in the field of wt. loss.

Whether a surgical or nonsurgical patient all patients that come into Surgical Bariatrics Northwest with the goal of changing their life are entered into the Optifit program.

What is OPTIFIT? Optifit is a weight management program that is physician-monitored and dietitian-directed, provides behavioral support, and utilizes a professional trainer—all to get you looking and feeling great! We’re here to help get you started on our medically directed, proven effective, non-surgical weight loss program that is designed to elevate your wellness and revitalize your life. Located in Post Falls, Idaho, Optifit offers you the care and support you need to help you achieve your weight loss goals and restore your health.

As the dietitian, I work with patients one on one to access their metabolic function and devise meal plans based on their individual results. Together we look at how their metabolism is working (how many calories they need in a day) and what their body composition is (fat mass vs. fat free mass). The main goal is to lose fat and maintain muscle! This is done with a caloric precise, high protein OPTIFIT meal replacements.



Feel free to join one of our newest patients on her journey.  Losingbigwinningbigger

The Optifit program is fail proof and the big test comes after patients are done with the 12 wk program and are transitioning back to regular eating. With Optifit you will lose weight no matter what, but unless you have changed your mind and engaged in a complete lifestyle change the weight will come back. I work with each individual during the 12 weeks to give them the dietary education and tools that they need to be successful long after the program. Our behavioral groups are a big part of our patients success as well. In these groups individuals are able to identify those behaviors that needs to be changed in order to reach their long term goals.

If you have any questions about what a dietitian does or  about the Optifit program please let me know!

If you are currently on Optifit I would love for you to post your experiences and also maybe some of your favorite ways to spruce up your meal replacements!

Here are a couple tips!

- Add sugar free peppermint or Irish cream to your chocolate shake or hot cocoa drink

- Add fresh basil to your tomato soup

- Blend a Crystal Light packet into your vanilla shake

- Blend your fruit drink with ice (some people like to add diet sprite in it as well)

Losing Weight

Have you ever felt defeated in your weight loss efforts? Many people get so caught up by the scale! Don’t let the scale determine your success! I always tell my patients to not weigh themselves every day. Once a week is plenty to help keep you accountable and on track. Write it down to help track your progress. Treat yourself once you have hit your 5 lb weight loss mark (go to a movie, or the spa) and then keep shedding the pounds!

Here is a checklist of things to focus on daily on your weight loss journey:

• Don’t go longer than 3-4 hours without eating (Start with breakfast, no longer than 1 hour after waking up)


• Have protein at each meal and snack (20-30 grams protein at meal times, 7-10 grams for snacks) Try a protein shake.


• Drink your water (Consume at least 64 oz water - add lemon, lime, or sliced cucumbers to flavor)


• Commit to an exercise program (Exercise most days of the week. Include cardio, weight training, and stretching)


• Stay away from high calorie drinks, condiments, and creamers


• Limit your sweets (Sweets may taste good but they are packed with empty calories. Try popping in a piece of gum or have a sugar-free popsicle to curb your craving)


• JOURNAL. Write down everything that goes into your mouth. A journal is a great accountability partner.

Who wants to commit to losing 5 lbs before the end of the year? Or, maybe you want to lose 10-20 lbs.

What is your goal?

A Time of Change

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time!
- Thomas Edison!

In this time of change in my life this quote really spoke to me! Life is all about taking risks and getting out of your comfort zone to help reach your goals. Change isn't easy but everyone is capable. Do you need to be challenged? Is there a dream you are putting on the back burner?

This can related to many different aspects of life.....fitness, diet, work, relationships
What are your goals/ your dreams?

Change takes time! Many people go on a diet or fitness program with the all or nothing attitude. They are typically very successful, but once the program is over if they haven't adopted a healthy lifestyle the weight comes right back.

Diet and exercise isn't all or nothing, it is a complete lifestyle change. Daily we have to make decisions that affect our health. Small changes can make a big difference.

What are some small changes/goals that you can make to start your change?

- Eat breakfast
   - Get protein bars and drinks for on the go
- Drink Water
   - 64 oz per day
   - Add in fresh lemon or lime for flavor
- Eat your fruit and veggies
  - 5 a day
- Take time to meal plan
   - Pack your lunch
   - Make a shopping list and stick to it
- Make a list of healthy snacks to have on hand
  - Cut up veggies and put them in the fridge to snack on
  - Have some type of protein at snack time to help control hunger
- Find an exercise program www.fitflicker.com
    - What time will you work out? Morning, afternoon or night?
    - Who will your workout with? Family, friends, workout video?

What is one thing you can change to help you on your quest for health?

The "5-3-2-1-almost none" plan

Implement these concepts to help you on your quest for health!

• Eat 5 or more servings of fruit and vegetables


• Have 3 structured meals (including breakfast)


• Limit TV/video game use to 2 or less hours


• Engage in 1 or more hours of moderate to vigorous physical activity


• Limit sugar-sweetened drink to almost none

www.beachbodycoach.com/kflicker

Hey Friends!!

I wanted to let you all know about a new business that I have started up with Beachbody, creators of P90X, Insanity, Turbo Jam, Slim in 6, 10 min. trainer, and many other in home workout programs.

We all know that working out and eating right are the first things to go in our busy life's. What I love about Beachbody's in home workouts are that they are quick and effective.

Please take some time to check out my website www.beachbodycoach.com/kflicker and let me know if you have any questions. Some of you may even be ready to become coaches yourself!

I know how important fitness and nutrition are to a healthy, balanced lifestyle and I wanted to become a Beachbody coach to continue to help MOTIVATE people in their quest for health.

Please contact me regarding any of your fitness and health goals. Together we can make it happen!

Here is to you!!

Normal Weight Obesity

Calculate Your BMI - Standard BMI Calculator:

What is your BMI??

BMI is a ratio of height and weight to help determine the health status of an individual.

Underweight = BMI < 18.5
Normal weight = BMI 18.5-24.9
Overweight = BMI 25-29.9
Obesity = BMI > 30

Although BMI works well in most cases there are limitations to using this method.

The more accurate way to determine health in an individual is looking at body fat percentage.

Women should be 30% body fat or below
Men should be 20% body fat of below

How to determine body fat.
Many methods are used to determine body fat. The most accurate way is to do either underwater weighing or the Bodpod, but these tests can be expensive.

Local gyms or doctors offices typically have other methods such as skin callipers or biological impedance (Tanita scales).

Different scenarios

Have you ever been around that person who is a "twig" but eats a ton of junk and doesn't work out? Their BMI may be in a normal weight range, but guaranteed their body fat is above 30% thus placing them at risk of heart disease, diabetes, and many other co-morbidities. I call this a skinny fat person, or normal weight obesity.

Or what about the body builder who has a lot of muscle mass and very low body fat, but their BMI states that they are obese? It would be silly to call a fit individual obese.

It is important to know where you stand! What is your BMI? What is your body fat percentage? Where do you want to be?

What is one change that you would like to make in your diet/exercise pattern to improve your health??

Adding to Your Tool Box

There are so many different workout DVDs on the
market. In fact one day I hope to have my own :)
I wanted to share with you my favorites!!!!

Add these to your home fitness library.

Jillian Michaels 30 day shred

Turbo Jam

It is always great to be prepared! Have these at home for when you need a quick pick me up or need to sneak in a quick FUN workout.

You can find the DVDs in stores or online. Turbo Jam is a Beachbody product and can be found in the shop tab above.  They both offer different levels to meet you were you are at on your journey and help you reach your fitness goals.

If you don't want to go out and spend the money, try On Demand TV or Fit TV. DVR your favorite workout. Many cable providers have these different options. You can find endless workouts for free using these services!

 

NO EXCUSES

When our days get crazy it seems like the first thing to go is our workout! No more excuses!!!Take 25 min. out of your day for yourself!
Here is a great website that offers ideas for QUICK, EFFECTIVE, FAT BURNING workouts. No equipment is needed!

Kiya puts together 8 different exercises doing each one for 3 rounds 90sec/60sec/30sec.

www.kiyaknight.com (look under the video section to find weightless by Kiya workouts)

Kiya is an amazing person and an inspiration to many!

Checkout her website for workout ideas. Maybe you can even create your own 90/60/30 workout!

Here is one I put together! Try it out and let me know what you think!
1- Burpees
2- Squats with alt. knee lift
3- Leg lift R. side
4- Leg lift L. side
5- Plank (knee to opposite elbow, twist)
6- Alternating lunges
7- Punches to the sky (elbows in)
8- Bicycle crunches

* If you are really low on time or you are just getting back into shape choose 4-6 exercises using the 90/60/30 format. You will reach your goals in no time!