According to some reports, by 2030 more than half the U.S. population will be obese. It’s an epidemic and there’s something you can do about it right now. Whether you want to lose weight, gain muscle, and live a healthy lifestyle, your limiting factor usually lies beyond just exercising. Nutrition is arguably more than 70% of the battle of getting healthy and I can help you.
In addition to my weekly Fitness Groups and Time For Change Mobile Personal Training I offer to my clients, I’ll now be able to even further assist you with your health and fitness goals. In April I passed my exam from the National Academy of Sports Medicine as a Fitness Nutrition Specialist (FNS).
My goal is to help provide you with:
- Up-to-date nutritional information, consult clients on proper food intake, weight loss/management strategies, recommendations of nutrients, and guidance to help you achieve your health and weight loss goals.
- Nutritional information so that it will become a lifestyle for you that you can actually stick with and enjoy at the same time.
- Information on how activity, energy, caloric needs, metabolism, and food choices can affect your weight.
Educating you on how to read food labels, recognize appropriate portion sizes, and make better food choices to complement your goals and nutritional needs.
What separates a good personal trainer from a great one is their ability to change their clients lives by changing their lifestyle habits in and outside of the gym. If you’re exercising on a regular basis and not seeing the results that you’d like, it’s a good indication that it may be due to a poor diet and poor lifestyle habits outside of the workouts.
Here are some of the services that I’ll be offering as part of my Nutritional Consultations & Packages:
- Weight Loss/Management
- Nutritional Meal Planning
- Grocery Shopping Learning Trip
- Kitchen Clean Out
I look forward to providing professional in-home personal training and nutritional guidance designed to meet your individual health and fitness goals. Click on the Time For Change Personal Training Services tab for details on my Nutrition Consultation Services.
Your Actions Today Will Bring You Closer To Better Health Tomorrow
We know that we can’t predict our future, but we can control the habits and actions we do today to help make for a healthier tomorrow.
So let’s throw out the question: What kind of health do you want for your body 10-20 years from now?
Do you want a body that can walk around the block with ease, ski, hike, play games with the kids or grandkids, swim, bike around the neighborhood, workout and many more?
Or…do you want a body that will hurt with every step, one that gets out of breath with minimal activity, one that would rather sit on the couch, is overweight, maybe in a wheelchair or a motorized scooter, or you may not be around to experience life with your family and friends in 20 years?
I want to help you be the first set of answers and I hope you’ll reach out to me so I can help you.
Actions Today = Better Health Tomorrow
Here’s another scenario: As a mom you would do anything for your kids, right? You will make sure they have everything they need, stay up all night when they are sick, and you’ll make sure they get to the various appointments, practices/games, etc.
Once your baby is born and they grow up, the attention usually continues to stay on the child and that is when many moms begin to slowly lose the importance of herself and her health.
When you, as a mom, take care of yourself, you’re modeling healthy behaviors to your kids. We all know that your kids watch what you do and learn from what you do much more then what you say. Your kids will see that mom is taking the time to plan and cook healthy meals, read labels at the store, and workout with weights to increase strength, etc.
Of course this isn’t a 100% guarantee that your child will grow up to be healthy, but it’s a great start as many kids want to be just like mom or dad.
Moms, I would like to encourage you to bring your female teens (age 12 and up) along with you to one of the five ladies fitness groups I offer in Frederick and Niwot. It’s a time of getting healthy, fun, and mother/daughter time spent together. I’m also a mobile personal trainer that can come to your home and help you and your family workout together.
Other ideas would be for your family to do a fun run or 5K together. Pictured here you see me and my family together last year as we did the Carbon Valley Half Marathon Autism Race together.
If you have younger children, you can also incorporate your kids/grandkids into your activities or workouts at home sometimes, and let them see that you’re taking your own health and wellness seriously.
If you need help getting started or you’re ready to take action today for a healthier tomorrow, I’m here to help you through exercise and nutritional help. Click here or on the Time For Change Personal Training Services tab to start changing your life for the better today.
Commit To Get Fit in 2014…The Healthy Weight Loss Challenge Could Earn You Cash!
Join our FUN Healthy Weight Loss Challenge by committing to get fit in 2014 and it could earn you cash back. This healthy weight loss challenge is a twelve week individual challenge that focuses on healthy living and a healthier YOU in the new year.
Whether you want to make a healthy weight-loss goal, fitness goal and improve your overall health, this challenge will help motivate you to become a healthier individual.
On average, 92% of New Year’s resolutions fail, so this year make it stick and make a change for good. Joining this challenge will help you get back in control of your health.
The whole goal of this challenge is to get you in a steady habit of a healthy way of life. Once you’ve been exercising and eating healthy for 3 months, you’ll be well on your way to making a permanent healthy lifestyle change.
The 12 Week Healthy Weight Loss Challenge
So how do you participate? Register in person with a weigh in, before picture and a $20 buy-in for the 12 week challenge. During the registration process, you’ll get information on my fitness programs (fitness group and personal training one-on-one), tips on how to live a healthy lifestyle, and get info on my recommended weight loss program.
At the end of the 12 week Healthy Weight Loss Challenge, the person with the highest percentage of weight loss will get 75% of the money, and second place will take 25%.
You will then have 3 months to lose weight, get fit, and improve your health. Final weigh-ins will be held the week of March 24th, 2014. We’ll keep you posted on the results.
This challenge will help to get everyone moving. Everyone can do more that what they’re currently doing, so why not have a little cash motivation to keep you going?
Join us today committing to get fit in 2014 by joining the Healthy Weight Loss Challenge and you could win the cash prize. Everyone will win by getting fit and improving their health along the way. Find out more about Time For Change Personal Training Services by clicking on the link here or above.
Healthy Strategies For The Holidays
Here are some healthy strategies for the holidays so you can get through them with ease. It’s a special time of year to celebrate with family and friends, but unfortunately, it can also become a time of high stress, over-eating, and weight gain.
This doesn’t have to be the case, so this year focus on a healthy balance of food, fun, and activities.
- Make Exercise A Priority – Making a conscious effort of actually scheduling your workouts in your calendar on a regular basis. This will help decrease stress, give you more energy, and make maintaining your weight an easier task. This doesn’t mean it’s a free ride to eat whatever you want all month long, but a moderate exercise program can help partially offset increased occasional holiday eating.
- Workout Ideas – Join us at one of my fitness groups (5 different times to choose from) or exercise with a friend. If you don’t have time for a full workout all at one time, break it up by doing a few 10-15-minute spurts of exercise throughout the day. Try fitting in a workout before you go to a party as you’ll be too tired from the celebration afterwards. If the party lasts all day long, ask some of the other guests to join you on a brisk walk or play a ball game outside, the kids especially love this. If the party is located where there is snow on ground, go with the kids outside to play in the snow.
- Stay Hydrated – When it gets cooler outside, you may find that you drink less water throughout the day. Try using a water bottle that has the amount of fluids you’re drinking on the side so you’ll know exactly where you’re at with the amount. You should be drinking, at a minimum, half of your body weight in ounces per day. If you’ll be drinking a cocktail at a party, be sure to drink water in between, as this will help in your recovery the next day.
- Do Fun, Non-Food Activities Together – It doesn’t always have to be about eating food. Plan group activities with family and friends by creating projects together like making wreaths and Christmas decorations. Sign up to volunteer at a local community shelter serving a meal, playing board or card games with a friend in a nursing home, or walk through the neighborhood looking at decorated homes.
- Don’t Skip A Meal So You Can Overeat Later – It’s better to eat healthy like you usually would during the day so you’ll feel better and stay in control over your food choices at the party.
- Make Fun, Healthy Food Art – Like the healthy veggie Christmas tree pictured along with this article, you could make this for the holiday party or have your kids make healthy food and snacks in your favorite holiday shapes. See Google images for hundreds of ideas.
- Smart Choices At The Party – Volunteer to bring a healthy side dish, so you’ll at least have one item that will be a smart choice. Choose your favorite items in smaller portions, and eat slowly to savor every bite. Try to eat a variety of vegetables, lean protein, and keep your serving size reasonable. If there is a buffet food table at the party, move away from that area so you won’t be tempted to ‘graze’ on more while you talk.
- What If You Overeat? – If you overeat at one meal, consume less calories on the next one. Research shows that it takes 500 calories per day (or 3,500 calories per week) above your normal/maintenance consumption to gain one pound. While it is impossible to gain weight from one piece of pie, if you choose to do this over and over again, this is where you’ll start gaining weight. The next day, get right back on track with your workout routine and healthy eating.
- Stash Healthy Foods In Your Desk At Work – If you have healthy snacks readily available to you at your desk, you won’t be as tempted by the unhealthy holiday treats at the office.
- Stock The Freezer Now With Healthy Meals – Everyone is over scheduled during the holidays with seeing friends and family, shows, parties, decorating, and shopping. This usually leaves less time for cooking healthy meals, and choosing fast, unhealthy options. Plan ahead now by making up some healthy dishes that you can freeze and have a few to choose from when you need to stick one in the oven later for a quick meal.
- Get Plenty Of Sleep – If you’re tired, you’re more likely to have less energy to workout, you’ll make poor food choices, and it will be hard to stay on track.
Hopefully some of these healthy strategies for the holidays will help you have a more enjoyable holiday season. In the long run, your mind and body will thank you. If you need help getting started with a healthy workout or healthy nutrition, click on the Time For Change Personal Training Services tab for info on how I can help you with your fitness and weight loss goals.
Detoxify Your Body For Life
Learn how to detoxify your body for life. Maintaining a toxin-free body is more than just cleaning out your system just once. No, I’m not talking about a colon cleanse, I’m talking about full body detoxification. Detoxifying the whole body includes a healthy lifestyle of good nutrition, exercise, reducing stress, being watchful of the products you put in and on your body, as well as having a healthy non-toxic home.
There are many benefits of detoxifying your body which include improvement in the function of major organs, lowering your risk of many diseases, an improved immune system, circulation, metabolism, energy, and brain function just to name a few.
Whether you’re struggling with your weight, challenged with a health diagnosis, or you’re trying to improve your overall health, learning some easy steps that you can do on a daily basis to detoxify your body will help jump start you on a journey of improved health and wellness.
In September, be a part of our private Facebook group that will join in with a Certified Nutritionist for a FREE month long challenge that teaches you to detoxify your body for life.
How To Detoxify Your Body For Life:
Below are the key areas that will be discussed:
Nutrition: Fast food and pre-packaged snacks have become an easy go-to for many. You’ll learn which foods are toxic that can lead to inflammation and ultimately disease, and replace them with healthy alternatives. Find out about proteins, carbohydrates, fats, gluten, dairy, sugars, water, and more.
Stress: When you’re stressed you can’t live life to your fullest potential, so take time to recharge our body, mind and soul. You’ll learn ways to start reducing your stress, including exercise and more, so you can experience a healthy life from the inside out.
Toxic Chemicals Are All Around You: Your skin is the largest organ in your body and can absorb up to 60 percent of whatever is applied to it, and that eventually goes straight into your bloodstream and cells. You’ll learn what toxic, synthetic chemicals to avoid and what other options you have for a healthier you. Many EPA studies indicate that elevated concentration of household chemicals persists in the air, and long-term exposure to chemicals inside our homes may be harmful to us and our families. By reducing toxic chemicals in the home, certain respiratory problems like asthma, allergies and skin irritations can improve including our overall well-being.
Join us online for this free healthy challenge in September to learn some helpful ways you and your family can detoxify your body for life by transforming your health in the simplest way possible, one day at a time. Contact me by clicking the contact tab at the top of the page and I can get you added to our private Facebook group and you can join in on the challenge too.
Keep Low Back Pain At Bay With Exercising
Find out how to keep low back pain at bay with exercising, and how you can prevent low back pain if you take the time to do a few simple exercises to help strengthen and take the pressure off the back.
Back pain can be caused by many different stressors including sitting for long periods of time, muscle strain, structural abnormalities, stress, and more. If you’re suffering from back pain, be sure to ask your doctor if an exercise program is right for you.
When back exercises are done in a gradual and controlled manner, important nutrients are distributed into the soft tissues and disc space, which helps to keep your back healthy. When these exercises are also done consistently, they can help prevent reoccurring back pain, weaknesses, and stiffness. The trouble is getting people to do exercises before the back pain starts. Prevention is the key and will help to alleviate a lot of the problems of lower back pain.
Doing the right kinds of exercises is important, but especially for the lower back and core. This is one of the better explanations I’ve seen to describe the spine and the supporting muscles to help you understand this concept better.
As Dr. Cooper, MD explains, “The spine is like a mast on a ship. The same way that a mast on a ship has all these ropes attached to it, the ropes are attached to the mast to help unload the mast so that the mast doesn’t fall over and crack. A mast cannot support its own weight without the ropes. The same is true with the human spine. If you take the human spine out and put it on the table and you put some axial pressure on it, it can support about thirty-five pounds of pressure. We all weigh more than thirty-five pounds, so we rely on certain muscles that attach onto the spine to take the pressure off of the spine. When those muscles are weak or imbalanced, this leads to a lot of wear and tear within the spine. By getting the muscles right, we take the pressure off the spine and we make the spine a lot more durable”.
Try some of these tips to help keep low back pain at bay with exercising:
- Engage your ‘dormant muscles’, the glutes and hamstrings, and stretch out your ‘shortened muscles’, most often the hip flexors, to undo the adverse effects of sitting for a long time each day and promote muscle balance. Most people will also have tight hamstrings, so be sure to include daily gentle stretches for these as well.
- Exercise releases endorphins and are the body’s natural pain relievers. Endorphins are chemicals that occur naturally in the body, and when released they help block pain signals from registering with the brain, and alleviate stress, anxiety, depression and more.
- The core muscles of the body, which include the abdominal and back muscles, play a critical role in supporting the lower back. If they’re not actively exercised on a regular basis, more strain will be placed on the lower back for everyday functional movements. You’ll most often hear people working their abdominal muscles and focusing on getting a ‘six-pack’, but don’t forget to strengthen the many extensor muscles of your back, as they are equally important.
- Many people underestimate the impact of regularly applying forms of cold packs (to reduce inflammation) and/or hot packs (to help blood flow to the affected area) to help reduce lower back pain and the healing process.
- Our spines are optimized for standing, walking, and moving around. So to prevent low back pain in the future or ease the pain if you suffer from it already, be sure to get out there and start moving to loosen things up and strengthen the muscles that are needed for support.
If you don’t know where to start and you need help in this area, click on the Time For Change Personal Training Services tab to either join our fitness group or work with me one-on-one to help strengthen your back and core muscles.
Health Benefits of Reducing Stress
- Maintain a healthy diet by choosing a wide variety of vegetables, fruits, whole grains, healthy protein, plenty of fiber, and good hydration. These will provide you with the all important nutrients needed for your cells to run at full strength when you need it most. When you don’t have enough intake of these good nutrients, the body’s immune system is greatly affected and that’s when you end up getting sick on top of being stressed. It’s easy to turn to ‘comfort foods’ during these stressful times, so be sure to avoid the unhealthy foods made with white flour, sugary snacks and drinks, chips, etc.
- Keeping a food journal is a powerful tool to help you see what foods you’re eating, in what quantities, and when you’re having the most trouble (it maybe at certain times of day).
- Regular exercise helps to relieve stress and tension, thus reducing your cortisol levels. Try to get at least 30 minutes of moderate intensity exercise every day, or higher intensity workouts 3 days/week. Join our fun fitness groups offered 4 times/week or I can work with you one-on-one at your home for convenience.
- Incorporate functional activities into your daily routines by walking to work if it’s nearby, taking the stairs instead of the elevator, park your car in the spaces farthest away from the store when shopping, take a morning or evening walk with your dog or friends, take the kids to the park, the list is endless.
- Try to get outside, enjoy some fresh air, and get some much needed vitamin D by getting at least 15 minutes of time in the sun. This will help boost your immune system too.
- Aim to get 7-8 hours of sleep per night, especially during stressful times.
- Many of us are living a high stress lifestyle and trying to do more things in less time. One way to combat this is to try and keep your schedule as open as possible where you have control, so when something stressful does come up, you will be able to handle it better with less to juggle around.
Hydration and Sports Nutrition For Your Workouts
With the hot summer months upon us, if you’re doing any form of exercising (which hopefully you are), consider these strategies for hydration and sports nutrition to help you get the most out of your workouts and for a healthier you.
Regular exercise is an important part of health and fitness, but did you know that what you ate last night for dinner and for breakfast this morning can have a huge impact on the quality of your workout today?
Proper hydration and sports nutrition will ensure your diet will efficiently fuel your workout routine and help optimize athletic performance. Here are the important pieces of a healthy training diet that supports athletic performance.
Smart Hydration For Your Workouts
The human body is made up of 60% water with fluids that help maintain normal body temperature and deliver energy and nutrients to hardworking muscles. An adult loses about 2 liters of fluid per day, and failure to replace these lost fluids raises the risk of dehydration. So it’s recommended at a minimum, to drink half of your body weight in ounces per day of water for properl hydration. Also, drink an additional 8 ounces of water for every 25 pounds carried above your ideal weight.
It’s essential to stay hydrated so you can perform better and push through your workout. Here it is broken down to make sure you’re getting the fluids that your body needs. Pre-hydration begins with three cups of fluid in the hours leading up to your workout to assure normal levels with the goal to prevent dehydration from happening in the first place.
During your workout, hydration with cool liquids early and often helps to prevent dehydration, electrolyte imbalances, and to minimize negative effects on athletic performance. In hot and humid conditions, you should drink even more fluids for every 15 minutes that you exercise. If exercising exceeds 60 minutes, use a healthy sports drink like Performance that can replace both fluid and miscle glycogen stores.
Rehydration after your workout is important to enhance the recovery process. In the hours after exercise, try to rehydrate with another two cups of fluid for every pound of weight lost durig your workout.
Sports Nutrition For Your Workouts
• Carbohydrate Is the Fuel Of Choice: Carbohydrates are the most readily available fuel for your working muscles, so don’t be caught with low-carbohydrate fuel stores which can limit your performance. Choosing complex carbohydrates is always a good choice with maximum health benefits.
• Protein Is Essential: Protein is a must for increasing muscle mass and strength, as well as for recovering from prolonged exercise.
Try to consume a balanced intake of fluids, carbohydrate, and protein within 30 minutes of your workout routine to maximize hydration, muscle repair and rebuilding, and muscle and energy refueling. The right balance of carbohydrate and protein can enhance the anabolic recovery process when consumed immediately after exercise and again an hour or two later. I recommend Physique, a pure energy shake with the right ratio of carbohydrates and protein.
• Vitamins and Minerals: Since you can’t consume all the nutrients your body needs through the foods you’re eating, vitamins and minerals are essential for converting the food you eat into energy your muscles can use.
Stay fit this summer with timing the consumption of food with proper sports nutrition and hydration before, throughout your exercise session, and after your workouts to significantly improve hydration, energy, and recovery.
Boost Your Metabolism and Burn More Fat
Metabolism is the key to weight loss, and all you need to know is the higher your metabolism, the more calories you’ll burn. How do you boost your metabolism and burn more fat? Your metabolic rate is influenced by your genetics, but exercising and watching what foods you eat can really boost your metabolism into high speed.
Not all exercises are created equal when it comes to boosting your metabolism, so you must choose the best ones to obtain this goal. You’re looking for exercises that do three things: burn calories during the workout, burn more fat and additional calories directly after the workout, and exercises that increase lean muscle mass which will then help you burn more calories and boost your metabolism.
Exercises To Boost Your Metabolism and Burn More Fat
When you do an endurance workout that has a steady speed throughout, such as cardio machines for 45 minutes plus, you are burning calories, but you’re not going to get the burning of calories afterwards or building of muscle mass, so this only meets one requirement and is not the best choice to boost your metabolism.
Interval Training is a type of cardio workout where you push yourself at a high intensity for a short period of time and then recover at a slower intensity of exercise. This will help you burn calories during the workout as well as give you burning of additional calories after your workout.
Strength Training or lifting weights is one of the best choices for boosting your metabolism because it helps you burn more fat and calories during and after your workout, and it helps increase your lean muscle mass. Time For Change Personal Training uses a combo of Strength Training and Interval Training to help you boost your metabolism big time and burn more body fat.
Foods To Boost Your Metabolism and Burn More Fat
Don’t waste your time working out if you’re going to miss the crucial step of feeding yourself the right foods. A good workout and healthy diet go hand in hand, so you’ll need a variety in your healthy diet. The recommended carbohydrate intake for adults is 50-70% of total caloric intake (stick with only complex carbohydrates), 15-30% for protein, and 10-30% for lipids (good fats and oils). Also, aim for an intake of 25 grams of fiber per day, and at a minimum, drink half of your body weight in ounces of water daily.
If you’re needing guidance on choosing the right exercises for the best benefit and what nutrition will help you lose weight, then click on the contact me tab above to get on the right track with your health!
What is your Body Mass Index?
Body Mass Index or BMI is a number calculated from a person’s height in inches or meters and weight in either pounds or kilograms, depending which measuring system you use.
BMI can be an alternative for direct measures of body fat, and can be used as a screening tool to identify possible weight problems. However, please note that Body Mass Index is not a diagnostic tool. To determine if excess weight is a health risk, you would need to see a healthcare provider that would perform other assessments.
Your BMI acts as an indicator of overall body health by classifying your weight into a certain category of either underweight, healthy weight, overweight, or obese. This number will help in letting an individual know how their weight may lead to certain health problems.
How Do You Figure Your Body Mass Index?
First, you want to measure your height and weight, then plug the numbers into the formula below.
How Does My Body Mass Index Compare To Others?
Next, check your personal BMI result in the following scale (this scale is only for adults over 20, for children and teens, the interpretation of BMI is both age- and sex-specific):
- A BMI of less than 18.5 indicates you are underweight for your height.
- A BMI between 18.6 and 24.9 indicates you are at a healthy weight.
- A BMI between 25 and 29.9 suggests you are overweight for your height.
- A BMI of 30 or greater indicates obesity. If you are overweight and especially if you’re obese, consult a doctor about starting a weight loss program and exercise regimen. Then start an exercise program and start losing weight with the help of Time For Change Personal Training services.
Body Mass Index does not account for muscle mass. For example, a short individual who has a large muscle mass would be considered obese. So use the BMI number as a guideline only, not an absolute.
The BMI ranges are based on the relationship between body weight and your risk for several diseases and health conditions, including some of the following:
- High LDL cholesterol, low HDL cholesterol, or high levels of triglycerides
- Type 2 diabetes
- Coronary heart disease
- Gallbladder disease
- Respiratory problems and Sleep apnea
- Endometrial, breast, and colon cancer
The main thing you want to look at with all of this is what category do you fall into? If you are underweight, you need to see a physician to find out what is going on that you are not gaining weight or might have an eating disorder.
If you are in the overweight or obese category, you need to do something about your health. You‘ll be at risk for one or many of the unhealthy diseases listed above. It’s never too late, you can start at any time, and you just have to decide.
So give it a try and see what your Body Mass Index is on the scale, you might be surprised. And remember, its just a tool to use to give you an idea of what category you might fit into. What are you waiting for? See how you might need to make a change in your health.
For more info on how you could benefit from a personal trainer to improve your health, contact Tracy Rewerts, NASM CPT, and click on Time For Change Personal Training Services. It’s Time For Change – start today!
- Do You Need A Nutrition Consultation?
- The Scoop On Sugar
- Finding The Courage To Ask For Help
- Actions Today = Better Health Tomorrow
- Commit To Get Fit in 2014…The Healthy Weight Loss Challenge Could Earn You Cash!
- Healthy Strategies For The Holidays
- What Are The Health Benefits Of Blending vs Juicing
- Good Fats vs Bad Fats
- Detoxify Your Body For Life
- Keep Low Back Pain At Bay With Exercising
- Enhance Your Workouts With A Fitness Group Or Boot Camp Class
- How To Assess If You Are Making Fitness Improvements
- Health Benefits of Reducing Stress
- How To Avoid Injuries When Starting A Fitness Routine
- Not Getting Results From Your Workouts?
- How Does Leucine Help With Weight Loss?
- Shaklee 180 Turnaround Weight Loss Program
- New Year’s Fitness Goals and Specials
- Mobile Personal Trainer | In-Home Personal Training
- Are You Carrying Dangerous Fat Around Your Midsection?
- Women’s Fitness Specialist
- Ways to Stay Fit This Fall
- Benefits of Battle Ropes and Kettlebells, Plus My Top Fitness Tips
- Weight Training
- Hydration and Sports Nutrition For Your Workouts
- Boost Your Metabolism and Burn More Fat
- What is your Body Mass Index?
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