The Body Firm AZ Blog The Body Firm Arizona Fitness & Training

15Sep/120

Drink This Not That

Changing what you drink just may be the magic weight loss bullet you've been looking for.

David Zinczenko and Matt Goulding sure think so. But then they did write the book on it: Drink This Not That. They've even gone so far as to claim that you could lose up to 32 pounds in a year just by changing what you drink.

What most people don't know is that it's a lot easier to drink extra calories than to eat it. So you really need to pay attention to what you're sipping on.

Here is a sampling of what their book has to offer. The following are 5 of the worst things to drink, followed by 5 slimming alternatives.

Breakfast
While a cup of hot coffee or a glass of lowfat milk are both great ways to start your day, beware of the smoothie trap. More often than not smoothies are closer to milkshakes than protein shakes.

Worst beverage: Smoothie King Peanut Power Plus Grape (40oz)

  • 1,498 calories / 44g fat / 214g sugar

Drink This Instead: Smoothie King High Protein Banana (20oz)

  • 322 calories / 9g fat / 23g sugar

Lunch
A study done at Virginia Polytechnic Institute showed that people who drink 17oz of water before sitting down for a meal ended up eating 9 percent fewer calories. Those calories can really add up over time.

Worst beverage:

SoBe Green Tea (20oz)

  • 240 calories / 0g fat / 61g sugar

Drink This Instead: Honest Tea Organic Honey Green Tea (16oz)

  • 74 calories / 0g fat / 18g sugar

Afternoon
When the afternoon rolls around most of us are ready for a pick-me-up. Too often these caffeinated drinks are loaded with waist-expanding calories.

Worst beverage: Starbucks Venti Peppermint White Chocolate Mocha with whipped cream

  • 660 calories / 22g fat / 95g sugar

Drink This Instead: Starbucks Venti Caramel Cappuccino

  • 170 calories / 6g fat / 18g sugar

Postworkout
There's no good reason to follow up a great workout with a sugar-filled beverage, even if it makes claims for quick recovery and muscle growth. After exercise your body is in need of protein, carbohydrates and potassium, so choose a beverage filled with these three.

Worst beverage: Naked Protein Juice Smoothie (15.2oz)

  • 418 calories / 4g fat / 53g sugar

Drink This Instead: Horizon Organic Chocolate Reduced Fat Milk (8oz)

  • 180 calories / 5g fat / 27g sugar

Alcoholic beverages
There are known benefits to drinking alcohol in moderation (one or two drinks per day) such as raised HDL (good) cholesterol, boost in bloodflow, and improved sugar metabolism. A recent study in the journal BMC Public Health reported that people who have a daily drink were 54 percent less likely to be obese. However, it's called a beer belly for good reason, since many alcoholic beverages are loaded with calories.

Worst beverage: Red Lobster Traditional Lobsterita

  • 890 calories / 183g carbohydrates

Drink This Instead: Red Lobster Classic Martini with Gin

  • 140 calories / 0g carbohydrates

Recent studies are reporting that most of us drink 21 percent of our daily calories. That adds up to an average of 460 calories each day. It's easy to see how these calories quickly add up into unwanted pounds.

Pay extra attention to what you drink throughout each day. Make it a habit to pass on the calorie-packed drinks and to focus on drinking lots of water.

Remember that small changes to your lifestyle over time will make the difference.

I'm always available to help - call or reply to this email to set up your free consultation.

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Filed under: Eating Healthy Diet Tips, Healthy Recipes, Nutrition, Weight Loss No Comments
4May/120

Ahwatukee woman, 77, committed to staying fit, lean

Ahwatukee woman, 77, committed to staying fit, lean

At 77, Joyce McLeod follows her mantra, "You're never too old to improve your health."

The septuagenarian had just finished her 45-minute workout at Ahwatukee's the Body Firm, her third of the week.

Clad in yoga shorts, T-shirt "and really good shoes," the Ahwatukee resident completed three sets of 15 curls using 8-pound dumbbells, systematically worked her way through other free-weight routines -- often hoisting 10-pound weights -- completed sprint intervals on a treadmill set at a 6-degree incline, and still offered a large smile.

McLeod said she hasn't always had this energy or muscle mass.

"I was overweight and had type 2 diabetes. I realized I needed help to get healthier, but I didn't want to go to a regular gym with all those young people doing their thing. I knew I wouldn't fit in," said McLeod, who celebrated her birthday Monday.

She chose Ahwatukee's the Body Firm, selecting Judy Hacker as her trainer.

"I'd been going through the motions at the gym, but Judy started pushing me. I felt safe with her because she's an R.N.," said McLeod, also a registered nurse. "She has a way of making me do things; she says 'you can try' and nine times out of 10, I can do it."

McLeod's commitment to her exercise regimen, along with an improved diet, helped her drop 55 pounds.

"I had a terrible diet," she admitted. "I stopped eating ice cream, pasta, pizza, and started eating more fruit and veggies."

Like her daughter, Trisha Bonnell of Ahwatukee -- who works out alongside her mother, weight wasn't an issue until midlife.

"I never in my life had a weight problem until my 40s. Then, I quit smoking 15 years ago, and it just sort of crept up," McLeod said.

"I don't think she realized what she was putting in her body," said Bonnell, a former surgical nurse and single mother of triplet daughters who attend Desert Vista High School. "I'd never been a heavy either, but it's easy to get sidetracked. Now, I've lost 35 pounds."

McLeod said her improved diet and thrice-weekly workouts also affected her battle with type 2 diabetes.

"Two months ago, I visited with my endocrinologist and she took me off my medication. She'd cut the meds in half about six months ago. I'm more delighted about my blood sugar being normal than I am about the weight loss."

But it's the weight loss that's most apparent to others.

"A lot of people I haven't seen for a while say to me 'you're amazing,, 'you look fabulous.' There is a sense of accomplishment in that," she said. "I really look forward to going to the gym now. Of course, I find it's a lot easier to move a body that's nearly 60 pounds lighter."

Hacker voices pride in McLeod's progress this past year.

"It's phenomenal what Joyce has accomplished," she said. "She's such an inspiration, not only to older people, but our younger clients, too. I hope I'm doing what she does when I'm her age."

McLeod's daughter concurs.

"I think she's just amazing, and she's a totally different person. She doesn't act like she's 77."

McLeod said she hopes her story encourages other seniors to get back in the game.

"I want people like me to know they're not too old, and it's never too late to improve your health. I'm pleased with myself, and that's another good feeling."

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Filed under: Exercise Motivation, Staying Healthy, Weight Loss, senior exercise programs No Comments
1May/120

Got Stress? Get Moving.

Got Stress? Get Moving.

Feeling kind of stressed? You're not alone.

Stress is an inevitable part of our modern existence. Whether you're the president of a Fortune 500 company, a Kindergarten teacher or a construction worker, you have stress to deal with.

But you don't have to let it get the best of you.

By battling stress in your day-to-day routine, you can stop pulling your hair out and get back to living a more relaxed life.

How can you turn your stress-filled life on its head?

With one of the best weapons against stress: exercise.

Working Out Works: When stress is getting you down, you need something to kick you out of your funk. You need something that makes you feel good.

Because every time you exercise, you increase your body's production of endorphins.

In case you didn't get the memo, endorphins are responsible for those good moods you get in after a race or the euphoria you feel while chomping down on a piece of chocolate.

However, before you grab a piece of chocolate and skip the gym, remember the end result of each and choose which one will help you battle stress in the long run. (Hint: It's not the chocolate.)

Best Bets: Now that you know exercise reduces stress, you may be wondering which exercises will be most likely to keep you from banging your head against the wall. Ready to learn what exercise you should be performing as you wage war against stress? Here it is: whatever you enjoy doing.

That's right - any and all exercise you perform helps you fend off the effects of stress. So whether you enjoy jogging, lifting weights, playing basketball, practicing ballet, swimming, yoga, rowing, or boxing, simply getting involved in your exercise of choice is sure to help reduce your stress.

Through the Brick Wall: Working out every day and not getting the stress relief you so eagerly desire? Then it's time to do things a little different. If all you do is lift weights five days a week, you should add in tennis or racquetball a couple days a week. And if you're all cardio all the time, it may be time to get off the treadmill and grab a dumbbell or two.

Still not working? Keep a diary of your progression. Write down how long and hard you exercise, the various weights you lift, and the steps you make toward whatever health goal you set for yourself. Take pictures along the way as well. Then look back over your journal on occasion. Seeing the progression when you feel you're not making progress may give you the confidence you need to put stress in its place and move on.

My mission is to get each and every one of my clients the body that they desire and along with that a low stress lifestyle.

Take the stress out of planning your own workouts by joining one of my high-energy, fat-blasting exercise programs.

Call or email today to get the body and stress level that you deserve.

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Filed under: Exercise Motivation, Weight Loss, reasons to exercise No Comments
1May/120

Rainbow Kebab

newsletter09 Rainbow KebabThese fresh fruit kebabs are simple to prepare and make a stunning display. It's perfect to bring to a barbeque or to enjoy as a healthy dessert. The fruit selections below aren't set in stone – use any fruit that is fresh and colorful.

Yield: 10 servings

Here's what you need...

  • 10 wooden skewers
  • 10 strawberries
  • 10 bite-sized watermelon pieces
  • 10 bite-sized cantaloupe pieces
  • 10 bite-sized mango pieces
  • 10 bite-sized pineapple pieces
  • 10 bite-sized kiwi pieces
  • 10 blueberries
  • 10 blackberries
  1. Put the chunks of fruit on each skewer in a rainbow pattern - red, orange, yellow, green, blue and purple.
  2. Place skewers on a platter and serve.

Nutritional Analysis: One serving equals: 60 calories, 0g fat, 15g carbohydrate, 3g fiber, and 1g protein.

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Filed under: Healthy Recipes, Staying Healthy, Weight Loss No Comments
1May/120

Lentil Fruit Salad

Lentil Fruit Salad

newsletter2 Lentil Fruit SaladThis recipe is as refreshing as it is nutritious. Plump black lentils mixed with chunks of mango, strawberries, tomatoes and onions will tease your taste buds into submission. A splash of balsamic vinegar is the only flavoring that this colorful salads needs. Serve as a side dish or as a light meal.
Yield: 3 serving

Here's what you need...

  • 1 cup black lentils, cooked
  • 1 medium mango, cut into 1 inch cubes
  • 1 medium tomato, chopped
  • 6 medium strawberries, chopped
  • 1 tablespoon red onion, finely chopped
  • 1 tablespoon balsamic vinegar
  • Salt and pepper to taste
  1. Place the lentils in a medium bowl. Chop the fruit and onions, add to lentils.
  2. Add balsamic vinegar to the lentils and fruit, mix until well combined.

Nutritional Analysis: One serving equals: 148 calories, 1g fat, 27g carbohydrate, 10 g fiber, and 9g protein.

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Filed under: Healthy Recipes, Staying Healthy, Weight Loss No Comments
13Mar/120

The Sweetest Scam of All Time

The Sweetest Scam of All Time
The correct answer to the following question will shock you.

Would you survive longer on a diet of just water OR on a diet of water and refined sugar?

The answer: You would survive longer on just water.

Sound impossible? Just ask the five sailors who were ship wrecked in 1793.

The ship was filled with sugar, thus giving the marooned five a diet of sugar and water. When they were finally picked up, nine days later, they were in a wasted condition due to starvation.

The story of the five sailors intrigued French physiologist Francois Magendie to conduct a series of experiments in which he fed dogs a diet of sugar. All of the dogs died.

Magendie proved that as a steady diet, refined sugar is worse than nothing.

How can sugar be worse than nothing? Plainly put, refined sugar is an anti-nutrient.

It starts out as sugar cane, and then goes through an extensive refining process that destroys all of the enzymes, fiber, vitamins and minerals. What you're left with are empty, naked calories.

The problem is that your body needs the enzymes, fiber, vitamins and minerals that were taken out in the refining process in order to metabolize sugar and use it as energy. So it takes those nutrients from your own body.

So while you are enjoying that chocolate bar, sugar is draining vital nutrients from your body. Like a sweet parasite.

And it doesn't end there…

  • Sugar creates false hunger (as a result of the insulin rush and then ensuing plummet in your blood sugar levels), which makes you overeat. This means a constant struggle with your weight in which you never seem to achieve your ideal size.
  • Sugar promotes aging (due to the advanced glycation end products, or AGEs, that occur when insulin levels are consistently elevated as a result of eating too much sugar). Sugar has even been dubbed the negative fountain of youth.
  • Sugar weakens your bones - making you vulnerable for osteoporosis, and weakens your teeth - making you vulnerable for cavities (both due to the calcium being pulled from your bones and teeth in order for your body to process sugar).
  • Sugar in excess is stored as fat (after your liver has no more room to store it, sugar is converted to fat and deposited on your belly, thighs, hips and the backs of your arms).
  • Sugar can impair brain functioning (as a result of depleted B-vitamin production).

If you're still not convinced of the danger of sugar here are more ailments linked to its overconsumption: varicose veins, constipation, hormonal imbalances, ADD and ADHD, increased emotional instability, depressed immune system, increased risk of cancer and degenerative diseases.

The average modern person consumes 46 teaspoons of sugar every day. That comes out to roughly 175 pounds of sugar each year.

And it's no wonder, since sugar industry is big business. They sneak sugar into any product that they can.

Go through the foods in your home and you'll see that sugar has been added to everything from ketchup and spaghetti sauce to crackers, oatmeal, peanut butter and even ‘healthy' items like weight loss bars.

Where does this leave you?

You are in a unique position. Your personal judgment determines the foods that you eat and the foods that you avoid. It is my hope that you approach sugar with new eyes.

While all other foods offer you caloric energy PLUS some nutritional benefit, sugar doesn't. Sugar is simply caloric energy with a sweet habit forming taste, and a hoard of health risks.

Use your judgment wisely and limit your sugar consumption - you'll love the benefits of low sugar living.

And while you're at it contact me to start a training program that will turbo-charge your results.

(Oh and if you're ever in a ship wreck with only sugar and water at your disposal - just drink the water!)

The Many Names of Sugar
While you're checking out nutrition labels for sugar content be on the lookout for the following names that all describe refined sugar:

  • Sucrose
  • High fructose corn syrup
  • Fructose
  • Lactose
  • Organic sugar
  • Maltose
  • Dextrose
  • Glucose
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Filed under: Eating Healthy Diet Tips, Nutrition, Staying Healthy, Weight Loss No Comments
15Feb/120

Targeting Healthy Habits in 2012

Health Target #2:  Protein
A January, 2012 a study published in the Journal of the American Medical Association highlights an important feature of protein.  Briefly, the study compared the result of overconsumption of low (5%) and high (25%) protein diets on weight gain and body composition.  All groups gained weight, but the high protein group showed significant increase in lean body mass (muscle), while the low protein group lost lean mass.

Take home message:  lean, clean protein plays a key role in the development and maintenance of muscle/lean body mass.  Each meal should contain a concentrated form of protein, for many reasons.

Protein:

-protein promotes fullness (satiety)

-stimulates muscle growth and increased fat-burning (AJCN 5/08)

-is protective to the cardiovascular system and helps to regulate blood sugar (J.H. O’Keefe)

My mantra about food:

It’s what you eat (protein, carbs, fat)

When you eat it (meal timing)

How much of it you have

The best sources of lean-and-clean protein include poultry, grass fed beef, lean meats and game.  Eggs and whey protein are also excellent sources for individuals who are able to tolerate these foods.

Tracy Baginski, CCN
www.intelligentnutritionservices.com

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2Feb/120

Healthy Chocolate Shake

2 15 2011 Healthy Chocolate Shake What is better than a creamy chocolate shake? A creamy chocolate shake without the guilt! You won't miss the fat and refined sugar as you slurp up this tasty treat.
Servings: 2

Here's what you need:

  • 2 bananas, frozen
  • 1/2 cup nonfat milk
  • 2 scoops chocolate whey protein
  • 2 Tablespoons raw almond butter
  • dash of ground cinnamon
  • 2 cups ice
  1. Throw everything into a high speed blender, blend until smooth and creamy.

Nutritional Analysis: One serving equals: 292 calories, 7g fat, 33g carbohydrate, 7g fiber, and 25g protein.

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Filed under: Eating Healthy Diet Tips, Healthy Recipes, Nutrition, Staying Healthy, Weight Loss No Comments
24Oct/110

Broiled White Fish with Brown Rice & Veggies

Dec%2015%20Newsletter Broiled White Fish with Brown Rice & VeggiesThis is a great meal for cutting calories and dropping weight. Watch your portions with the brown rice in order to stay within your daily calorie goal. White fish is packed with protein - just what you need for toning your body.
Servings: 2

Here's what you need:

  • 2 fillets white fish
  • 1 teaspoons olive oil
  • 1 lemon
  • seafood seasoning
  • paprika
  • 1/2 red bell pepper, cut into bite-sized chunks
  • 1/2 cup broccoli florets
  • 2/3 cup brown rice, cooked
  • 2 Tablespoons salsa
  1. Preheat broiler. Grease your broil pan with the olive oil. Place the fillets and bell pepper in the pan, squeeze the lemon juice over it. Sprinkle with seafood seasoning and paprika.
  2. Place the pan under the broiler for 5-7 minutes, watching closely to prevent burning. Add the broccoli and cook for another minute until soft.
  3. Mix the cooked brown rice with the salsa and divide between two plates. Place a fillet on each bed of rice along with half of the veggies.

Nutritional Analysis: One serving equals: 203 calories, 3g fat, 24g carbohydrate, 3g fiber, and 19g protein.

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17Oct/110

Simple 50 Pound Slim Down

How would you like to be 50 pounds lighter 12 months from now?
50 pounds comes out to about 3 pants sizes.

Can you image how you would look 3 sizes smaller? You'd look like a whole new, younger person.

It's actually much easier than you think.

I'm not talking about invasive, costly surgery, dangerous pills or potions, or grueling routines.

All it takes is losing one pound each week. One measly pound.

Hang with me for a minute and I will break it down mathematically. A pound is 3,500 calories—spread that over 7 days and you need a 500 calorie deficit each day to lose 1 pound in a week.

Your 500 calorie deficit can be done by a combination of increased calorie exertion (exercise) as well as a decrease in calories consumed (eating less).

Follow these steps:

  • First, record your normal weekly exercise – look at everything from walking to participating in sports to exercising in the gym. This is your starting point. From here you'll need to burn an additional 3500 calories on top of your normal weekly exercise.

    If you don't currently exercise, then any new activity will count towards your 3500 calorie weekly goal.

  • Second, record your normal weekly food intake – this may be an eye-opener when you see how many calories you eat in a day. Record everything honestly, since you are only cheating yourself by not recording everything. Calculate the total number of calories that you eat in an average day.
  • Now divide the 3500 calories between your activity list and your food list. You could choose to eliminate 1000 calories each week and burn off an additional 2500. Or you may decide to burn 3000 calories and eat 500 fewer calories.

Here are 7 simple ways to cut 250 calories:

  1. Drink plain coffee instead of a sweetened holiday coffee drink. Flavored coffee drinks are delicious but filled with way too much sugar. Drop 250 calories (or more) when you stick with plain coffee or tea instead of sugar-filled holiday coffee drinks.
  2. Just say NO! to the holiday treats. A single slice of fruitcake may seem innocent enough, besides everyone is eating them at the office meeting, why shouldn't you? You know that all those holiday treats are packed with fat and calories. For each tempting treat that you refuse to eat, imagine the 250 calories falling off of your waistline, and smile to yourself.
  3. Jog for 30 minutes. Want in on a little secret? The hardest part about a simple 30 minute jog is the act of getting your shoes on and walking out the door. It's true.
  4. Exchange 20 oz of regular soda for water. You know that soda is filled with tons of sugar, so why are you still drinking it? Every time you crave an ice cold cola picture swallowing spoonfuls of white sugar. That's probably the easiest way to weight gain. Stick with water and kiss those extra calories goodbye.
  5. Swim laps for 30 minutes. If your response to my jogging suggestion was ‘I have bad joints', then you are in luck. Swimming is one of the best aerobic activities you can do, and it is impact-free. When you swim you recruit your entire body, a process which requires lots of energy—AKA calories.
  6. Eat an apple instead of a cookie. Do you always go for something sweet after dinner? While your first instinct may be to reach for a cookie or a bowl of ice cream, why not consider what nature has to offer? Fruit is sweet, natural and lower in calories than traditional desserts.
  7. Come give my fitness routine a try. I have the whole calorie-burning equation down to a science, and I'd love nothing more than to help you achieve your fitness goal. My workouts have been known to burn up to 500 calories at a time, so what are you waiting for?

Losing 50 pounds in 12 months is very possible. Simply use the tips above to create your daily 500 calorie deficit and you'll be shedding the weight in no time.

And if you'd rather have me do most of the work for you, then call or email to set up your no obligation consultation.

When you work with me, there's a good chance that those 50 pounds will come falling off in less than 12 months. That wouldn't be so bad, would it?

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