In the more than 30 years I have been training clients, I’ve often been asked "what scale should I use and how often should I weigh myself?" It’s a question that’s as common to the New Year as a midnight kiss is to the ball drop.
I think they can be highly effective in your weight loss program, but there are a few thoughts about scales and your weight loss to keep in mind before stepping on the scale.
SCALES DON'T TELL THE FULL STORY
Your fitness program should never be solely about the number on your scale. Other numbers are important too, like your cholesterol, blood pressure, body mass index and age. All of these impact your overall wellness and represent a much clearer picture of your health and wellness.
SCALES ENCOURAGE & DISCOURAGE
I have had clients who desperately want to lose weight. 3 weeks into a program they are discouraged and think a program “doesn’t work for them”. They want to reach for pills, shots or overly intense programs which are beyond their fitness level. They get discouraged too quickly and miss out on more permanent gains. The scale may take time to move in the right direction but your health will still be improving. For some, it will gradually come off. For others it may drop off at 6 weeks. Every body is designed differently. Stay the course.
Clients also feel encouraged by the number on the scale and can slide back into old eating and drinking habits. But, then they wonder why they so easily gain the weight back. A good program allows the body time to acclimate to its new way of functioning and allows your metabolism time to become truly efficient.
Scales are a good accountability measure. But, regardless of the number you see, promise yourself that you will stick to the program and new healthy lifestyle.
FLUIDS EFFECT THE NUMBER
Water effects your weight. If you drink a lot of fluids and then step on the scale, it won’t accurately represent your weight loss. But, don’t cut back on fluids, because water is key to eliminating what your body doesn’t need! If your body doesn’t think it’s getting enough fluids, it will retain it and the number on your scale…goes up!
Scales range from no-frills to those that can chart and graph your numbers... and everyone in your neighborhood. Okay, maybe not everyone…but almost. Now that you know some basics about weighing yourself, take some time to read reviews to help you find a scale that fits your needs.
At Body by Design, Carlos Monge Personal Training we can take your weight and body mass index measurements as part of our Polar Body Age Analysis. Call to schedule your appointment. (480) 650-1760
How many times do you have the best intention of eating clean and buy loads of greens....only to have them wither away and turn to green slime before you've finished it all.
We can't be alone in the Monge family!
We recently found a way to stretch our dollar and our greens....making kale and spinach ice cubes!
Adding kale or spinach ice cubes to veggie juices makes it colder and a little more enjoyable to drink and it won't end up be thrown in the trash can!
Green Ice Cubes
3 cups of kale or spinach
1/2 cup water
** This process of blanching the greens helps to preserve the greens and prevent the enzymes from breaking down when frozen.
Serving Size: 1/2 Medium Sweet Potato.
CLEAN EATING TIP: Can be eaten cold the next day with grilled chicken and steamed and blanched asparagus for lunch.
Resistance training is fast becoming one of the most popular and highest demand types of exercise in the world today. Although a lot of the people who exercise on a regular basis choose to only engage in aerobic activities such as running, bicycling, cardiovascular machines, and aerobic classes, many are adding or substituting resistance training for some of their aerobic workouts. Why? Simply put, resistance training provides several benefits that aerobic exercise cannot. It may be the single most important activity a person can perform to preserve and improve their quality of life. Nothing can strengthen the muscles, joints and bones like resistance training-thus making any activity easier, more enjoyable, and safer.
Besides providing protective benefits, resistance training has many applications for rehabilitation, skeletal imbalances, and the recovery or prevention of injuries. Resistance training should be an integral part of any fitness program. It can help with certain diseases such as diabetes, arthritis, high blood pressure, and heart diseases. Resistance training plays a major role like no other exercise can in helping to prevent osteoporosis by increasing the body’s bone density.
Another factor to realize is that every day of our lives, all of us have to live, move and function against a continuous resistance known as gravity. The effects of gravity become more and more apparent as we age. It is visible in our posture, our core, and the overall way in which we move and function. A good resistance training program, carried on throughout our lives, can make a remarkable difference as to how we are affected by this phenomenon.
Resistance training can also build, shape, or even sculpt the human body like nothing else. Due to the metabolic increase associated with gaining lean muscle tissue, it is also an important factor for weight loss. Resistance training compliments aerobic activities. Aerobic activity has been proven and well documented for its cardiovascular, and numerous other health benefits. Therefore, it would be best for us all to do some
combination of both, resistance training and aerobic work, to achieve optimum health. Cardiovascular conditioning should add longevity to life, and resistance training , as stated before, should add quality to life.
To be of benefit, however, resistance training must be done correctly. Done improperly, it may offer little or no benefits and in many cases cause more harm than good. There are several types, forms and techniques of resistance training utilized for different purposes. Each is designed to accomplish different goals. Some traditional exercises may be outdated, inconsistent with your goals, or inappropriate for you and your body.
How is YOUR waistline looking lately?
It's safe to say a great number of us are feeling the squeeze in our pants and wondering when that happened.
I’m going to show you where that extra weight came from and why, but most importantly how to get rid of it. But, you HAVE to ditch the notion that there is a quick fix, a magic pill, an easy way to get back to the body you once had or maybe the body you always wished you had!
HOW DID I GET HERE?
Three things that contribute to weight gain:
1. Blame Father Time!
As we age everything slows down. Our waist gets a little wider. We start seeing more grey hair and more wrinkles. But it’s not only on the outside. It’s also internal organs.
Our organs slow down which means that our METABOLISM slows! (Darn Father Time!) What now? Well, read on…
2. I’m sooo busy!
When your Metabolism slows down it’s not a huge problem if we are ACTIVE. But, let’s be honest. Are we as active as we were in our 20’s? Probably not. If you are…awesome! Keep it up! But, most of us have jobs, families, and demands that lure us away from exercise or being active.
3. Fast food is my friend!
So if it wasn’t enough that we’re older, too busy and frankly a little slower. There’s another little element sabotaging our waist line; convenience food! We’re looking for a something, anything to make the demands of life a little easier and we turn to highly processed, quick and easy foods at the grocery store and the all too ‘convenient’ fast food.
Age + Inactivity + Bad Food = WEIGHT GAIN!
Multiply this over a period of time and you find yourself looking in the mirror asking, “what happened”?
“HOUSTON WE HAVE A PROBLEM”
Let’s be honest with ourselves!
We are a super-sized nation and it’s getting out of control and there is so much to tempt us. And I’m not going to dispute the fact that it all tastes so GOOD! Even with 30 years of personal training under my belt, I am tempted by burgers, pasta, French fries and ice cream. All of it. I’m just like you!
The difference is I have managed my metabolism over the last 3 decades and managed my activity level to allow for moderation in my diet. I eat ‘clean’ 95% of the time and allow myself a little of life’s food pleasures, as the exception not the rule. It's not always easy but I have made a commitment to my health for myself, my young boys and wife. What's your why?
If you are over-weight by 40-100 pounds you are at risk of a heart attack.
Understand, your larger waistline isn't a body image problem. It's a health problem which can result in a multitude of issues including; internal inflammation, Type 2 Diabetes, high blood pressure, high cholesterol, circulation problems, skin issues and more.
HOPE ON THE HORIZON
How do we fight back?
It’s simple, through Nutrition!
Yeah, It’s really not complicated…go back to the basics!
Natural foods have all the answers you’re looking for to lose the unwanted body fat.
Start eating fresh foods:
Cooked lean proteins: like fish, turkey, chicken.
Buy organic foods, when possible.
Choose healthy carbs: beans, oatmeal, brown rice, healthy grains.
Include moderate amounts of nuts: almonds, pumpkin seeds.
Start eating IN and cut back on eating OUT.
Which means you need to plan your meals!
You want to speed up your Metabolism eat fresh! Period.
Your organs do much better when you eat fresh food. Our bodies where designed to eat fresh foods, not frozen, not canned, and not packaged.
WHAT'S HOLDING YOU BACK?
Try this for 21 days and see what happens!
You will be amazed by how much better you will feel and look.
Combine this with a structured exercise program and you WILL be on the road to a healthier YOU!
And remember, I offer everyone 1 week to train with me for free to learn about how exercise fits in your life and how it can transform your health. All you have to do is call to schedule your appointment. (480) 650-1230
Cauliflower is an excellent source of Vitamin C and a good source of Vitamin K, Folate, Choline, Vitamin B6 and Potassium.
No Oats Oatmeal
(minor modifications made to the recipe)
Prep Time: 5 minutes
Cook Time: 12 minutes
*First things first, you need to “rice” your cauliflower. If you have a box grater, simply grate the cauliflower down to the stem or you can use a VitaMix, BlendTEC blender or a really good blender which and puree the whole cauliflower. Cut the cauliflower into chunks, add to canister, then add enough water until the cauliflower “floats” off the blade. With the lid on, pulse a few times until all the chunks are “riced”. Strain.
GARLIC CAULIFLOWER "MASHED POTATOES"
Add in milk slowly, as you may not need that much to achieve desired consistency. I head of cauliflower will yield enough for 2 people.
The spaghetti squash in this high fiber recipe will make you think you're enjoying pasta, but without the unnecessary starchy carbohydrates.
Spaghetti Squash Prima Vera
Recipe from Laura Slama, Celebrated Cuisine Inc.
1 cup Spaghetti Squash
1 cup Zucchini, Julienne
½ cup Broccoli florets, blanched
½ cup Cauliflower florets, blanched
½ cup Red Pepper, roasted, julienne
1 tbsp Fresh Basil, sliced
2 cloves minced garlic
1/4 cup Water
1 tsp Salt & White Pepper
1 tbsp Pine Nuts, toasted
½ cup Plum Tomato Sauce
1. Oil & water and oil , bring to a simmer
2. Add peppers, zucchini, garlic & cook for 2 minutes
3. Add spaghetti squash, broccoli & cauliflower. Season with salt and pepper / cook for 2 minutes
4. Add basil
5. In second sauté pan, heat plum tomato sauce
6. Place plum tomato sauce in middle of plate
7. Mound vegetables on plate
8. Sprinkle with pine nuts
Plum Tomato Sauce
1 cup Yellow onions, diced
1 cup Red onions, diced
68 oz Plum Tomatoes, diced canned
2 tbsp Garlic, chopped
¾ tsp Oregano, chopped
2 tbsp Oil, extra Virgin
pinch Salt & pepper mix
PROCEDURE - Sauce
1. Heat Oil
2. Add garlic & sauté until golden brown
3. Add onions, stir & cook for 15 minutes, medium heat
4. Season with salt & pepper. Add oregano and cook 2 minutes
5. Add tomatoes & bring to boil. Once boiling, reduce to simmer and cook 30 minutes
* Serve with salmon, grilled chicken or shrimp prepared without heavy oils or sauces.
Do you need a little help in the healthy recipe department? Try this easy to make crockpot meal. The chicken will almost fall apart it's so tender and moist.
Take your left-overs and put them over a mixed greens salad for lunch. You'll love the hint of curry flavor in this "hurry" meal!
Crockpot "Hurry" Chicken
4 boneless/skinless chicken breasts
1/2 onion cut into large chunks
1/2 teaspoon of Ginger
2 tablespoons minced Garlic
1/2 teaspoon of red pepper flakes
3/4 teaspoon of salt
1/2 tablespoon of curry powder
1 jar of Salsa (El Pinto has a very spicey/authentic flavor)
Pour everything in a crockpot and cook on high for 4-6 hours.
Serve over brown rice for lunch or with 2 corn tortillas.
NO carbs with dinner. Serve with steamed or raw veggies.
As so many of you head into the second week of your resolution to lose weight or get healthy, remember to keep it as simple and natural as possible to set yourself up for the greatest success.
There are so many "crazy" diets out there and many of you may have already tried them. But, I believe you should not be dieting! The word itself speaks volumes! It's no wonder you feel deprived and miserable on a diet...it has the word "DIE" in it!
Instead, the changes you make in this New Year should be approached as a change in your lifestyle. Don't even call it a diet. Your mind and body will already fight the word. Then, begin making wiser and healthier choices when it comes to food.
As difficult as it may seem don't think about just losing weight, but think of this time as the steps necessary to improve your health. Not just a quick fix, but a long term commitment to your life and body and an overall sense of wellness.
Exercising and eating well are the major factors here. If you are not exercising and you are on a strict diet- for example the HCG diet, where you consume only 500 calories a day, you are heading for big trouble! This is not natural, not normal, and has no logic!! So, you are basically going against human nature and the way your body was designed to function.
The body needs nutrients throughout the day to make new cells, to protect , to renew and fight infection. Any kind of crazy, extreme diet will not do that. Moreover, when have extreme caloric restriction, your body runs low on fats, carbs, and protein which are all essential for the body to function efficiently.
These are the types of foods your body needs:
1) Proteins: Lean meats, chicken, fish, egg whites, turkey and protein powder. ( Stay away from 4 legged animals!)
2) Natural Carbohydrates from the earth: natural grains (oatmeal, hot and cold whole grain cereals-low sugars), beans, potatoes, yams, brown rice, corn- as long it's natural.
3) Vegetables & Fruits: Eat a rainbow of colors, as much as you want on the vegetables and organic as much as possible. Fruits in moderation (because of the sugars)
4) Natural Nuts: a limited portion of these natural fats are good for the body.
5.) Supplements: Whey protein, multi vitamin/mineral, calcium, Udos oil, chondroitin and glucosamine.
If you think you can exercise and keep eating the wrong foods and you're going to get you results- you are dead wrong! Exercise and eating well go hand and hand. They work together as partners.
The benefits of exercise can be life-changing. Just ask anyone who's dropped a lot of weight and improved the quality of their life! Just to mention a few: feeling good inside and out, the change in your attitude about life and the people you encounter in it.
Exercise changes your mind and also changes your body: you lose weight, improve your strength, develop more energy, improve balance, and promotes longevity.
These are the types of exercises you should be doing for your rest of your life.
1. Resistance training
2. Cardiovascular training
4. Flexibility + Yoga
5. Functional Training
If you are not doing all the above, you do not have a well-balanced exercise program.
At some point you will need to adjust your program as to get older and it is very import that you accept the fact that we are all getting older. But, if we are healthy it can be a positive and rewarding experience!
Above all add value to your health because I know you are important and valued by your family, loved ones and your close friends. These changes don't come easy but, don't stop exercising and eating healthy. It's a lifestyle that is worth it for you and those who love you!
It's estimated 3 out of 4 people will resolve in the next month to get healthier, lose weight or exercise more. But, of those only a small few will actually follow through with the resolution.
But, after training hundreds of clients I've found the following 5 "Truths" that make the difference in people who succeed in their resolution and those who give up after just a couple days or weeks.
1. People who succeed in their resolutions have a "failure is not an option" attitude!
2. People who succeed in their resolultions do not procrastinate.
3. People who succeed in their resolutions don't rush results and realize they take time.
4. People who succeed in their resolutions get moral support.
5. People who succeed in their resolutions realize there will be sacrifices in your eating habits.