FitFactor

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Why is Breakfast so important? 

After a good night's rest, your blood sugar, or glucose levels, are very low since you've been asleep without a meal for 6-10 hours. Your body is basically running on empty in the morning. Our metabolic rate increases during digestion of food, a process also known as the Thermal Effect of Food. In simple terms, if we go too long without food (think 6 to 10 hours while we sleep) our body thinks there is a food shortage and it slows the metabolism. You have to kick start your metabolism first thing in the morning by feeding your body! Eating a big meal at breakfast time will 'break the fast' and replenish those glucose levels. Glucose is your body's source of energy. Glucose also feeds your muscles, so you'll feel less tired and have more energy overall, with a big breakfast.

Having donuts and sugary products will give you a quick spike in glucose, followed by a large drop, and then leave you hungry again. That's what we call empty calories. This is why it's important to eat a nutritious and healthy breakfast that is loaded with 100% whole grains, since they will digest evenly and keep you energetic throughout the day.

Remember, your body craves what you feed it. If you feed it sugar it craves sugar, if you feed it fruits and veggies it will crave fruits and veggies, if you feed it breakfast it will crave breakfast.

Quite a few of my clients tell me that they can't eat breakfast because they are not hungry in the morning. If you set a short-term goal to eat something each morning for two weeks I will guarantee you that your body will crave breakfast and your morning eating habits will change for the better. 

If you're having trouble eating in the morning, start with something small and work your way up. You can try a piece of toast and peanut butter, and gradually work up to a bigger breakfast. If you don't like breakfast food grab a healthy meal that you do like, there is no rule that says it has to be breakfast food.  

So FitFactor FitCampers -

Rise, Shine and EAT !!!!

Diet and Fitness Myths – Let’s get the FitFacts!

Doing crunches and ab exercises get rid of belly fat

FitFact: Don't believe everything you hear on those late-night infomercials!  While an ab-crunching device might "help strengthen the muscles around your midsection and improve your posture," being able to "see" your abdominal muscles has to do with your overall percentage of body fat.  If you don't lose the belly fat, you won't see the ab muscles.  Experts say ab crunches do not result in fat loss around the ab section, cardio and resistance training does.

If you’re not sweating, you’re not working hard

FitFact: Sweating is not necessarily an indicator of exertion.  Sweating is your body’s way of cooling itself.  It's possible to burn a significant number of calories without breaking a sweat. Try taking a walk or doing some light weight training. You do not have to kill yourself and be completely wiped out after a workout. Light training and walking is needed and the result is weight loss and total body toning. Experts agree that the statement "no pain no gain" is untrue, you may not always be sore after a good workout.

Calories eaten after 8PM turn to fat

FitFact: The fact of the matter is if you eat more calories than your body burns in a day, the excess calories will be stored as fat. Whether you consume them during 'Good Morning America' or 'Letterman' doesn't matter; there is no intrinsic connection between calories and the clock.

Exercising on an empty stomach burns more fat

FitFact: If only it were that easy. When you do aerobic exercise, your body is burning fat as well as carbohydrate stores from food you've recently eaten. So if you skip your pre-workout meal or snack, you won't have carb stores to burn. But that doesn't mean you'll burn all fat. Instead, your body starts to burn its own muscle for fuel. And less muscle means lower metabolism -- not the goal of any dieter. Not to mention that exercising on empty means you'll probably be too tired to go all out, which translates into burning fewer calories during your workout than if you had properly fueled up beforehand. Ideally, you should have a meal three or four hours before a workout and a snack one to two hours before exercising. Keep FitFood in your car and with you at work at all times!

Cardio burns more calories than resistance training

FitFact: Nothing could be further from the truth. Muscle is metabolically active tissue. Fat is not. Fat is an energy source for the body, but most people have much more than they need. Fat does not use energy - it is used as energy. Muscle uses energy. Lots of it. The more lean muscle you have, the more fat you burn. And here’s the biggest benefit, and why everyone needs to incorporate resistance training in their exercise program: the more lean muscle you have, the more fat you burn - WHILE YOU ARE AT REST!
People with more lean muscle burn fat at a much greater rate than do those with less lean muscle. Combine cardio and resistance training and you have the perfect workout.

This week please remember one thing, If you fail to plan, plan to fail. I know you have heard me say this before but it is very important that you remind yourself to plan each day so that you are able to reach your goals. Plan your workouts, snacks and meals this week. It is very hard to eat well and exercise when we don't plan for it, sit down today or tomorrow with your planner or calendar and write out your workout schedule for the week. Your workouts should be like an important meeting you can't miss. Make time for you! Hit the grocery store and stock up on snacks and meals for the week. Be prepared! No more excuses!

It's Fall which means your favorite TV shows are starting up again. We all love to come home from work, hit the couch and relax a little. You may be feeling bad because you didn't get a workout in that day and just can't find the time or energy. I have the answer! Instead of heading for the fridge or flipping through channels during television commercials, why not burn some calories and get a workout in? It is said that the average person burns 1.66 calories per minute while watching television. With a little ingenuity and motivation, you can multiply that number, and burn more calories. Don't forget, too, that any time you exercise--raising your heart rate and using large muscle groups--you continue to burn calories at a higher rate when you are finished exercising. The more you move, the more calories you burn. So the next time a commercial comes on, get up and get moving. Go ahead, you've got nothing to lose but a few calories! You can do squats, push ups, lunges, bicep curls, triceps extensions, jumping jack, walk in place, crunches, the plank and the list goes on and on. Pick a few exercises and do them until your fave show comes back on. Lets try it this week!

2. Stronger by a Hair.
Each muscle fiber is thinner than a hair and can support up to 1,000 times its own weight.

3. Where Did the Strength Go?
By the age of 65, individuals who haven't engaged in exercise on a regular basis may incur a decrease in their muscular strength by as much as 80 percent.  Start taking care of yourself now and you will always feel ten years younger. Age really is just a number- 

4. Keep On Running.
About 42% of the more than 10,000 runners who finished the 1989 New York Marathon were over the age of 40. Of these, 56 runners were over 70-years-old. The oldest finisher of the race- in 6 hours and 43 minutes- was 91-years-old. Never say you CAN'T do something-You can do whatever you set your mind to!

5. Lite Stuff.
Your lungs are light enough to float on water.

6. Almost as Fast as a Speeding Bullet.
It takes only about 23 seconds for blood to circulate throughout your entire body.

7. On the Go.
Between birth and old age, you will walk about 70,000 miles. Walking is one of the best activities you can do to keep your heart-lung complex in good working condition. Take the stairs more and instead of driving around the parking lot to find a closer spot, park far away and walk-

8. Exercise as a Drug.
Aerobic exercise is one of the best preventative medicines available and one of the cheapest. So get to class and fight off those winter colds!

9. A Matter of Gender.
All factors considered, several cardiovascular-related, physiological differences exist between men and women-- most of which place women at a disadvantage in aerobic endurance activities. Blah Blah Blah-:)

12. Can You Spare a Part?
Although you can't just go to a human spare-parts store to buy a new replacement body part, organ transplants take every day. The cost of a transplant to replace either your heart or lung would be approximately $100,000 each.

13. On and On and On...
Placed end to end, the blood vessels in your body would stretch almost three times around the equator.

14. Talk is cheap.
If you can't carry on a conversation while you're exercising, you may be training too hard. Or you're talking too much  

15. Keep on Exercising.
Consistent exercise teaches your body how to be an efficient fat-burner, rather than a fat-storer. Exercise will change your body and your life for the better-

16. No Thank You, I'm Full.
If you are 25 pounds overweight, you have nearly 5,000 extra miles of blood vessels through which your heart must pump blood.

17. Hit What You Aim For.
Muscle is the primary target organ of aerobic training. The effects of aerobic training on muscle involves the use of oxygen as it relates to energy production.

18. A pound of body fat equates to approximately 3500 calories.

19. Safety Valves.
When you stand up, if you didn't have valves in your veins, all the blood in your body would literally fall downward, filling up your legs and feet.

20. Lung Power.
Aerobic training improves the condition and efficiency of your breathing muscles so that your body can utilize more lung capacity during exercise.

Happy Sunday FitFactor Family!

Looks like cooler weather is setting in and its the perfect time to add more cardio to your workout. Lace up those shoes and head out for a morning run or an evening walk. Make sure you pack your gym bag the night before. This way if you can squeeze in a workout during the day you are ready to go! Preparation makes a huge difference.

I know summer has passed but don't slack on your workouts because you can wear more clothes during the Fall/Winter  I know that's what you're thinking.

Keep up with your fitness routine all year round so come April of next year you won't be stressing out about getting in shape for summer.

Also, The Holidays are around the corner!  Stay on track so that you can enjoy splurging a little on Holiday goodies!

Lastly, make this Halloween healthy for our kiddies. A full list of healthy Halloween treats will hit your inbox soon.  

Start your week off right and get to class tomorrow! The raffle is this Wed! So you still have two chances to win a free month! See you tomorrow!

• Give yourself rewards for completing certain goals 

Nutritional Tips

Snack Ideas

Low Fat Cottage Cheese

Low Fat Light and Fit Yogurt-I get Vanilla Yogurt and I add blueberries

Blueberries-Everyone should eat blueberries! You can add these to Oatmeal, cereal, yogurt, cottage cheese or just eat them plain as a snack.

Popcorn or Popcorn Cakes-unsalted low fat popcorn is a great snack. I spray Parkay zero calorie spray butter on my popcorn and it tastes like melted butter.  

Peanut Butter Bread-I take whole wheat bread and spread a thin layer of PB on it an hour to two hours before a workout and I have so much more energy

Celery Sticks with PB-Carrot Sticks-

Special K Chocolaty Delight Cereal.

Almonds-

Granola

Whole Wheat Crackers with PB

Sugar Free Jello-I add light cool whip to make it more exciting:)

Fat Free Pudding snacks

Here's the scoop on fruits- Here is a list of high sugar fruits and low sugar fruits. High sugar fruits are still low in calories and very high in nutrition. They don't need to be avoided just eat in moderation. Fruit is a great snack-

High Sugar Fruit

Apples, Cherries, Grapes, Pears, Pineapple, Pomegranates, Bananas, Dried Fruits

Low Sugar Fruit

Cantaloupe, Rhubarb, Berries, Watermelon, Melons, Tomatoes, Apricots, Grapefruit Guava Lemons, Limes, Oranges, Papayas, Peaches, Plums, Raspberries, Tangerines, Kiwis

Remember to eat whole fruits instead of juice most of the time. Fruit juices don't have the fiber of whole fruits. Fiber will keep you feeling full longer.

Remember that breakfast should be your biggest meal, lunch a little lighter, dinner light, and add a light snack that evening if needed. What you eat in the morning determines the rate of your metabolism all day. You will consume more calories throughout the day if you don't eat breakfast. You should be eating a snack every 2 to 3 hours. Don't let yourself get hungry or dehydrated! Keep food in your car to avoid making bad choices. Grab a handful of almonds before you head out to dinner or something healthy so that you don't attack the bread basket when you get the restaurant. If you let yourself get too hungry you will make bad food choices. Having a plan is always the key to success.

Breakfast Ideas

High Fiber Low Sugar Cereal and Fruit

Oatmeal with blueberries

Egg Whites with cheese

Whole wheat toast with Spray butter

Turkey Sausage

English Muffins

FYI-If you go out to breakfast try First Watch, they have great low calorie breakfast options and everything is fresh. I go there about twice a week for breakfast and lunch.

Lunch Ideas

Salads with Grilled Chicken-Get the dressing on the side and dip-

Turkey or Veggie Sandwiches. You can make your own veggie sandwich at Subway and if you get it on whole wheat its a great lunch. They also have great kids meals so skip McD's and take the kids to Subway. You control what your kids eat when they are young so teach them to eat well.

Low Sodium Soups with a Whole Wheat Roll

Grilled Chicken Sandwich. I ditch half the bun and get veggies on the side. It still fills you up without the added sugar.

Dinner Ideas

Grilled Chicken or Fish-I marinate and bake chicken on Sundays and eat it all week. I add it to salads, plain with veggies, I make chicken wraps with whole wheat wraps, low fat chicken salad, chicken and whole grain rice and chicken burritos. You can make so much with chicken and its a lot easier if its pre-made for lunches and dinner.

Whole grain pasta made with turkey meat. A small plate fills you up and you can eat it all week for lunch and dinners. 

Turkey burgers or sirloin burgers with sweet potatoes or sweet potato fries. Sweet potatoes are extremely good for you and they make a great side dish!

Turkey Bacon BL T's-I take turkey bacon (low sodium) whole wheat bread, tomatoes, lettuce and a little low fat mayo if needed and it makes a great sandwich.

Turkey Meat Burritos-Use whole wheat tortillas

Salad with Chicken or Fish

Black Beans with Grilled Chicken and Avocados 

Drinks

Water!!!!!!!!!!!!!!!!!!!!!!! is always best so drink up :)

Crystal Light is a good option if you need flavor

Diet Green Tea

100% fruit and vegetable juices

Milk

Stay away from sports drinks unless they are sugar free. Always read the sugar content. You can count calories and fat all you want but if you pay attention to your sugar intake you will lose weight and feel a lot better.  

Remember that DIETS don't work they BACKFIRE. Never tell yourself you can't have something. When you do this it makes you want it more and you end up binging. Its all about balance and portion control. You have to eat to lose weight just make better choices.  If I want a cheeseburger I eat it but I make sure I skip the bun or substitute veggies or cottage cheese for fries. If I want dessert I eat it, but I skip appetizers and have a healthy dinner. If I know I am going to a nice restaurant on Saturday then I eat well all week so that I can eat what I want (within limits) on Saturday. I order from the kids menu a lot because the portions are smaller. When I go get ice cream I get the smallest size because that's all I need. I have trained my body to expect small portions so I am full a lot quicker. You crave what you eat, so if you switch what you're eating, you can weaken your old cravings and strengthen new ones. Take back control of your body!

-Be realistic about how much weight you should lose.  

-Maintain a good balance of calories taken in versus calories burned. As complicated as diets may be this is all you have to remember. Simply put, if calories in are greater than calories out, we gain weight. If the inverse is true, we lose weight. So there is the simple answer to losing weight.

-Get enough exercise. Even a brisk daily walk can help you keep those pounds off.

-Keep notes and records of your food intake and daily activity or log on to a website that will help you do this.  

-Plan your meals, and make healthy food choices at the grocery store. Never let yourself get hungry! Keep healthy snacks in your car at all times so that the fast food drive thru won't tempt you.

-Don't pay attention to your scale! Muscle weighs more than fat so don't get discouraged if you gain a few pounds. Also, you can fluctuate 1 to 5 pounds in water weight a day. 

-Plan ahead for holidays, special occasions, and other times when you may be likely to splurge and take in additional calories.

-I understand that this is Memorial Day weekend and people want to drink, eat and have fun. Just remember moderation and balance. Really think about how much you are eating and drinking. Skip the side dish, drink water in between alcoholic drinks or go get a good workout in before you splurge :) There are ways to have fun without compromising your fitness plan. I hope everyone has a great Holiday weekend!