Stepping on the Scale : How Often Should You Weigh Yourself?

As a certified personal trainer, I am always asked many different questions pertaining to fitness and health. One question I am frequently asked is, “Should I weigh myself on the scale every morning?” My answer is no, because you will only be disappointed the majority of the times you step on the scale. As we continue with our new year resolutions, it is important to keep in mind that even small changes happen over time. Because we usually have high expectations for the results, we tend to get discouraged when we see very little progress at first. By doing this, we’re only bringing down our self esteem. My recommendation would be to put the scale away at least for a month. If you follow a sensible diet and exercise regularly you should see a noticeable change in about a month. By simply eliminating 500 calories a day for 7 days your total fat loss for the week is 1 lb, which is 3,500 calories. Try not to fixate on figuring out how much weight you are loosing every day.  You will be more satisfied with your results if you weigh yourself once a month, rather than every...

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Can Music Help You Achieve Your Fitness Goals?

As Bob Marley said, “One good thing about music, when it hits you, you feel no pain.” That’s a great reason to put those earphones on while working out! Listening to music while exercising has been found in multiple studies to create an increased sense of motivation, distracting the mind while increasing heart rate. Personally, I try to incorporate music in all of my workouts. As for my clients, they all insist I bring my selection of music to their training sessions. Music can definitely serve as an important tool in achieving your fitness goals. Here are just a few key benefits of listening to music while exercising: Music has shown in research to effect your body and psyche. Music stimulates your inner core and it gives your mind that edge it needs to perform a task or objective. Music relaxes your body which can help ward off depression. Music helps promote movement, which can help burn more calories. Many places (including hospitals) are beginning to incorporate music to help patients deal with pain management. Enough evidence now exists to concretely state that music is a very effective tool in the achievement of your fitness goal and overall well-being. So, the next time you are contemplating whether to exercise or not, just turn up the music and let the beat motivate...

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Nutrition Tip #4 – Substitute “Sugary Drinks” for Water or Tea

We all know that sugary drinks, such as sodas and juices, play a large role in the rise of child obesity. Drinking just one 8 oz sugary drink every day increases a child’s chances of becoming obese by 60%.  An 8 oz fruit drink has about 110 calories and 7 teaspoons of sugar. A 12 oz can of soda typically contains 10.5 teaspoons of sugar. All of that sugar in your body multiplied by the times of consumption can be dangerous to your health. Let’s get back to basics with water or decaf herbal tea. Up to 60% of the human body is composed of water; the brain is 70% and the lungs are 90%. Herbal tea has been utilized as natural treatments for thousands of years. It will enhance your life, restore strength and can possibly save your life. So let’s substitute all sugary drinks going forward. Your body will thank you for...

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Nutrition Tip #3 – Are Energy Bars a Healthy Choice?

Have you noticed recently the amount of energy bars, such as PowerBars and Clif Bars, out there on the market? There are literally hundreds of different kinds, varieties and brands. I personally do not have a preference on which energy bar maker is better for you or not; however, I can make a few suggestions on what to look for in the ingredients: Find out how many calories in each serving. Usually, depending on what type of bar it is, the total caloric count should be somewhere around 230-240. Anything above that should be carefully looked at. Choose a bar high in protein ( at least 3  grams) and fiber ( more than 3 grams). The fat content should be mostly heart-healthy fats and carbs mostly whole grains with around 10-20 grams of sugar. So if you find something that will come close to what I have described above, you should be fine. If you get bored with energy bars, try these alternatives: Shakes (buy in bulk and save) Nuts (almonds are nutritious) Pre-cooked chicken without the skin. Eat it with whole-wheat...

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