Dieting Smarter

Nutrisystem Discount Code January 2013

Jeff W — Wed, 02 Jan 2013 19:29:02 +0000

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Medifast Coupons and Discounts for October

Jeff W — Mon, 01 Oct 2012 12:00:13 +0000

Medifast is one of our favorite programs for weight loss. There is no guesswork involved when you use Medifast, you know that every meal you eat for breakfast, lunch or dinner is specially formulated to help you lose weight fast.

One of the best things about Medifast is that they feature some of the best features in the industry. Below are the latest Medifast coupons for this month.

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This Coupon Expires In:
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Weight Loss Success Stories: Sean Lost Over 200 Pounds!

Jeff W — Mon, 16 Jan 2012 14:00:09 +0000

We had such a great response to David’s weight loss success story that we’re back with more!

This week we bring you the amazing story of Sean Willson of LearnFitness.com who has lost an eye popping 200 pounds and thanks to his weight loss he now runs triathlons. Without further ado, here’s Sean’s inspiring story…

Before & After Pictures

Can you tell us a little about your background story and what inspired you to start losing weight?

I’m a married father of 2 (with another on the way) who programs computers for a living. I grew up always being a bigger guy who was picked on but in retrospect I wasn’t that overweight, kids can be mean. While I was younger I golfed and caddied but was never in any formal team sports involving intense exercise or exertion so I never really learned much about exercise in school. On a positive note, those long walks on the course helped me keep from being crazy overweight.

In college I was pretty much heads down in the books and jobs and as such started gaining weight due to poor eating habits and zero exercise. When I graduated from college it was compounded by a job that had food onsite and the increased stress of a job. I quickly ballooned up to 450 pounds in December of 1999.

Over that Y2K holiday break I thought long and hard about what I wanted out of life and what I envisioned my future like. I had no significant other, didn’t date, and rarely traveled yet that was the opposite of what I wanted from life.

I envisioned a wife, kids, traveling, sports and lots of new experiences yet at the age of 25 when I should be acting on those dreams I was light years from them.

I vowed then to make a change in the new millennium and begin to make those dreams a reality.

Did you lose any weight on any of the popular fad diet programs? If so what were your thoughts on them?

While I put my weight on unhealthily I vowed to take it off as healthy as possible. I wasn’t looking for quick losses or easy solutions, I was fine taking my time and doing it the right way. I wanted to find a practical and sustainable lifestyle that wasn’t gimmicky or costly.

The closest I came to a popular diet was following Body for Life but that really just taught me about weight training, HIIT, and portion control. Yes they sold meal replacement shakes, which I still use to this day, but they weren’t required. To me they’re a convenience and taste great plus I still eat 4-5 other whole meals per day.

Many dieters struggle to find programs that work for them… How did you figure out what diet/exercise combination worked best for your body?

Through good old fashioned trial and error and a whole lot of perseverance. Each time I failed I tried to understand why and make sure it didn’t happen again and each time I did better (usually). I still haven’t perfected the holidays but I’m getting better.

For me I discovered that my body loves circuit training. Ever 1 hour workout means ~1,000 calories gone, lots of sweat, and nice muscle gains over time. Add to that the variety, which means they’re never boring, and you have a perfect fit.

Straight cardio often times causes a loss in muscle which lowers your metabolism so keeping that precious muscle and gaining it if possible is ideal. The variety of weights & cardio in circuit training means you get the burn and the gain in one exercise which is ideal.

Your “eat whatever you want” approach to dieting is really great, but do you have any tricks to keep yourself honest with the small portions?

First I maintain a food diary using an iPhone application called LoseIt. It’s not for everyone but it helps me stay accountable, especially to my 200 LoseIt friends.

Second thing I learned, after far too many years, is that a free day once per week is too hard. It invariably turns into a free day and a half, a free weekend, and then free to eat whatever. For me a free meal + dessert (you can’t forget dessert) works best. For the rest of the week I eat healthy meals.

No, they’re not crazy meals but they are as healthy as possible. I find that ordering kid size portions or splitting an entree with someone is one of the soundest things you can do when eating out. Yes, I eat out … crazy ahe?

The final way I stay accountable is I blog about my journey. I’m open about my successes as well as my failures. I weigh in each week and share the number with the world and all 3 of my readers. The blogging community is amazing and very supportive. They’ve had a huge influence on my successes the past few years.

Did you set goals along the way? How did you reward yourself for meeting those goals?

I set a lot of goals along the way, it’s the only way I can tell if I’m making progress. I’d usually set a short (1 month), medium (2-3 month), and long (6+ month) term goal.

When I hit the goal I used to celebrate with a meal, bad IDEA. See what I mean about lessons learned? Now I usually reward myself with a small gift like clothes, a new gadget, or just a hug from my wife (my biggest supporter).

It seems like exercise is a big part of your life now… how often did you work out when you first started and how often do you work out now?

I went from zero workouts a week pre-Y2K to 5-6 days per week post-Y2K and pretty much have stuck to that since. I don’t know why but 5-6 made sense and fits my all or nothing approach to life. I still take a day off and some workouts are less than 100% but I’m all about consistency.

I’ve tried to make workouts fun and as my kids get older I’m hoping to incorporate them more to teach them healthy lifestyles. Right now we run with them in a stroller and that’s fun but I can’t wait until we can do long family bike rides and things like hiking and skiing. Until then I’ve been doing triathlons and cycling rides to challenge myself and keep it fun.

As a someone who has battled weight all my life, I’m intrigued how you went from standard exercise to high cardio marathon training… what got you started with that and what difficulties did you have along the way?

If you ask my wife she’ll tell you I never do anything partially or just a little bit. I joined a local bike club when I got a new bike and then signed up for a 100 km horribly hilly hundreds ride. I signup for a 10 km run and quickly turn that into a Half Ironman triathlon.

I essentially start out training small and then get all excited when I succeed and then extrapolate that times 5 or 10 and then do that next thing. It’s kinda crazy but it’s what makes me tick and stay motivated.

Along the way I’ve certainly pushed too hard at times and injured myself, I think all athletes do at some point. For me I made the mistake of trying minimal running at the same time I was going from 5 km running distances to 10 km. I tried slowly getting into it but despite that the bottoms of my feet couldn’t handle the stress. My ankles are usually the sore things (the next day) after I’m running but with minimal running my feet blistered right away. I tried a number of items easing into it with little to no success so I just went back to running with solid form with normal running shoes.

For me running has been the most challenging exercise I’ve ever undertaken. I’ve had to learn what distances my body can handle and that I can’t run back to back days no matter how fit I am. I can run 3 miles thinking it’s short enough but if I run any distance the next day my ankles are dead for a few days. It’s taken me a while to figure out how to run properly as a heavy runner without hurting myself.

What advice would you have for someone who is frustrated with dieting and is ready to give up?

Don’t ever stop trying to be healthy and fit, please, don’t give up. If someone like me who used to be 450 pounds can fail 13 times and still succeed then you certainly can as well. The key is to find what works for you, and while that may seem daunting it isn’t as difficult as it sounds.

Whether its doing circuit DVD’s in your basement, running on a treadmill at lunch, or going for long hikes and short walks during the week just find what works for you and keep doing it. If you don’t enjoy it even a little then you will stop doing it and fall back into your normal rut.

Whatever you do don’t look for nor believe anyone that tells you they have an easy solution to losing weight, they’re either lying or in denial. You’re going to have to sweat and you’re going to have to make difficult decisions turning down that dessert from time to time.

You really can do this, you just have to make that difficult decision to make a change and then start making it happen. It’s so easy to keep saying tomorrow or next week that you’ll finally do it, trust me I did it countless times. Stop letting tomorrow be the keeper of your future happiness and make a change today.

How has your life changed for the better since you lost all the weight?

I’m living life and acting on that vision that I had 12 years ago when I started this journey. Staying active and having fun with my family is a huge part of my life now. I want to teach my children how to be healthy and have fun along the way, it doesn’t have to be a chore or hard to understand and they shouldn’t make the same mistakes their father did.

Another huge change for me has been my overall energy and confidence as a result of the weight loss. I can do things now that I’d certainly never have tried 12 years ago, like international travel. Try fitting into a airplane seat at 450 pounds, not a lot of fun. I can now sprint up 3 flights of stairs and not be gasping for breath, try doing that being even slightly out of shape … you’d be surprised how your confidence changes when even simple tasks like taking the stairs become challenging.

I’d like to give a really big thank you to Sean and his inspiring story. Sean proves that as long as you’re willing to keep trying, stay focused, and figure out what works for you and your body, dramatic weight loss really IS possible!

If you would like to read more from Sean you can visit his blog at LearnFitness.com, on his Facebook page and follow him on twitter @learnfitness!

Weight Loss Success Stories: David Lost 165 Pounds!

Jeff W — Wed, 11 Jan 2012 13:00:58 +0000

We’re a little over a week in to our New Years diets… are you still going strong?

To help you stay motivated, and to show you that dramatic weight loss really is possible, we are unveiling a new series of weight loss success stories from real, every day people who decided they’d had enough with being overweight and did something about it.

Kicking off the series is David of Keep It Up David who underwent a dramatic transformation and lost over 165 pounds thanks in large part to a chance encounter with celebrity fitness trainer Richard Simmons.

Before & After Pictures

What inspired you to make a change?

I’ve been overweight or obese my entire life, and like a lot of people, have tried over the years various diets and programs to lose weight. By 2009, my weight had escalated to 402 pounds, and I was feeling rather hopeless and resigned to the idea that maybe I’d never be able to slim down, that maybe this was the body I was meant to have and that I should just accept it and stop trying. Then, in January 2010, I met Richard Simmons.

He offered to help me lose weight, and although I was hesitant at first, I took him up on his offer. I began taking his aerobics classes and keeping food logs (lists of everything I ate and drank), and he would advise me on how to eat healthier. I can say, without a doubt, that working with Richard changed my life. The opportunity that he gave me is pretty rare, but Richard’s role in my weight loss is mostly as a cheerleader and supporter. It was my hard work and determination that led to me losing over 165 pounds – and still counting!

What kind of weight loss goals did you set along the way?

I was actually rather scared when I decided to start losing weight. I would think about all the failed diets and the pounds that I’d regained over the years, and I thought that if I couldn’t lose weight this time, than I’d really be a failure. So, at the beginning, I just wanted to see if I could find a way to make weight loss work for me, and, to that end, I kept my goals simple, and focused on one day at a time.

Simple things like bringing a healthy lunch with me to work, and going straight to the gym on the way home. I worked on cutting out sodas and eating more fresh produce. It wasn’t until I lost around 50 pounds that I set my first weight loss goal, which was to lose 100 pounds. I gave myself an incentive – a trip to Six Flags Magic Mountain, because with 100 pounds lost, I’d be able to fit on roller coasters, which I hadn’t been on in a decade, since I was booted off a coaster because I was too big for the harness.

My next goal after that was to lose 52 more pounds, which would make my weight an even 250. I reached that goal, and, for the past year, have been working towards my current goal, which is to lose 30 more, bringing my weight to 220 pounds. I’m currently at 235 – it’s hard, but I’m still plugging away!

What did you use to motivate yourself along the way?

At the beginning, my biggest motivator were the numbers on the scale. I wasn’t certain I’d be able to lose weight, so when I first saw that I was 5 pounds down, then 10 pounds down, it started clicking in my head: “I can do this! It’s working!” Then I started thinking about what else I could do, what other changes I could make to be even healthier.

To capitalize on this feeling of success, I started a weight loss chart that still, to this day, hangs in my closet. It’s a simple line graph that I update every week, and because it’s in my closet, I can see it every morning when I get dressed and be reminded of my successes and goals. I share every chart update on my blog, www.keepitupdavid.com – It’s still a huge motivator, and it’s now 9 pages long!

Did you think about giving up? How did you fight through it?

I’ve had my share of plateaus – some lasting a few months – and there were times during those plateaus where I thought, “If I’m trying everything and not losing weight, then what’s the point?” That would lead to unhealthy choices or a binge and those never feel good. What keeps me from giving up completely, even in the rough times, is reminding myself of all the amazing things I’ve been able to do because of my weight loss. I recently went horseback riding for the first time since I was a kid, and rock climbing for the first time ever – and both are activities that I could never do at 400 pounds. Every time I easily fit in a booth at a restaurant or buckle a seat belt on an airplane, I’m reminded of all those years when I couldn’t do those things. I never want to go back to that.

What types of foods do you eat on your diet and what are your favorites?

A lot of fruits and veggies, and a lot of them raw. Lean proteins, like egg whites, chicken, and fish. My carbs are limited, but I love english muffins or oatmeal as part of my breakfast. I’ve recently started keeping protein powder around, as a quick way to get some protein after a workout. I don’t take many supplements, but I do take Omega-3 pills at my doctor’s recommendation.

I LOVE produce and tend to go on kicks of certain fruit or veggies until I get tired of them. I recently was buying brussel sprouts all the time, and right now I’m totally into kiwis. My all-time favorite fruit are pears. Oh – I just discovered pickled green tomatoes, and I could eat them a jar at a time, but I won’t, because the sodium adds up quickly!

How did you cope with junk food temptations and dining out?

What’s helped me most is eliminating the temptation to begin with, and I do that by planning. Having a rough game plan of when and where I’m going to eat during the day is a good start. I’m less likely to pick up a cupcake or a bag of chips if I know that I have a really delicious dinner planned. If a temptation arises anyway, then I try to sleep on it. I try to never act on impulse.

First, I try to specifically identify the temptation – if I’m craving something sweet, I figure out what it is exactly: a cookie? ice cream? Once I nail down what the temptation is, I give it a day to see if it’ll go away. If it doesn’t go away, I figure out a way to satisfy it without feeling guilty.

What kind of exercise did you do and how often did you do it?

I aim for 6 workouts a week. A typical week includes 3-4 workouts with a significant focus on weight training, and 2-3 cardio-based workouts. Those cardio workouts may be aerobics classes that Richard Simmons teaches, a run, swimming laps, or a cardio machine at the gym. I try to never do the same thing two days in a row, just to keep things fresh.

I don’t like working out at home. There are too many distractions, and I feel it’s more of a commitment, and I’ll get more out of a workout, if I do it away from home. My gym is less than 10 minutes away, so it’s easy to get there!

My favorite question – How did losing all that weight change your life?

My life is completely different, and for the better. The health-related answer to the question is that I’m sleeping better, have more energy, and it’s done wonders for my blood pressure and cholesterol levels. But what I’m really enjoying are all the little things. Shoe shopping has become easier – I’m down a shoe size, from 14 to 13, and 13 is the upper limit for most retailers. So I don’t rely on catalogs or online shopping anymore, and that’s a great feeling.

I continually astound myself with the things that I’m now able to do. I ran my first 10K in November, and running over 6 miles without stopping used to be something that was never within the realm of possibility. It’s fun sneaking through a crowd without having to ask EVERYONE to scooch over!

Every once in a while, even now, I’ll unexpectedly see my image in a mirror or window or in my periphery and I’ll think, “Who isthat?” A moment later, I’ll realize it’s me. It’s ME. Those moments are the greatest, because I’m seeing myself for a brief second in a whole new light, and the person I’m seeing is vibrant, happy, and oh-so-much healthier!

What did I tell you? David has an amazing transformation story and I’d like to give him a special thank you for taking the time to share it with the rest of us. When you get down about your diet (and trust me, we all do!) just try to press on and stick with it. REAL weight loss is possible, just keep trying!

To read more of David’s story you can check out his site www.keepitupdavid.com or follow him on twitter @keepitupdavid.

Make Your Weight Loss Resolution Stick In 2012

Jeff W — Sun, 01 Jan 2012 15:53:55 +0000

My wife and I have a joke whenever we start a new diet… “This time’s for real!” we say, teasing ourselves about the many times we failed in the past.

When New Years comes around every year we all make a promise to ourselves that we will lose weight once and for all. We pack in to the gym and make drastic changes to our daily diet but all to often that determination that got us fired up to lose the weight just falls by the wayside when our willpower gives out. Sometimes we lose a few pounds but many of us just gain it all back and then some.

So how can you get your New Years weight loss resolution to stick in 2012?

We asked some of the best weight loss bloggers you’ll find anywhere…

Ted from Diet-Blog.com

Diet-Blog.com is one of the top weight blogs on the web having been voted best diet blog in Forbes and Fitness Magazine They have been featured in Shape Magazine, Fox News and the Arizona Republic. You can read more from Ted and the rest of their writers at Diet Blog, Eat Right, Get Healthy or follow Diet Blog on Twitter @dietblog.

I think there are two main reasons dieting New Year’s resolutions fail. First, people set unrealistic goals, so when they haven’t lost “20 pounds in two weeks”, they get discouraged and give up.

Secondly, people fail to plan out effective strategies to reach their goals. They have the desire, but lack the how to. We would advise people to set realistic expectations and to find a good diet program that will assist them with the strategies and support needed to be successful.

Diane from Fit To The Finish

Diane has a truly remarkable story. Weighing over 300 pounds she decided that enough was enough and created her own custom diet with which she lost over 150 pounds and went from a size 28 to a size 6! (Her amazing transformation pictures are here) Diane now teaches her diet techniques at her own website called Fit To The Finish, 150 Pounds Gone Forever. Follow Diane on Twitter at @fittothefinish.

Although I continually and unsuccessfully tried to lose weight when I weighed 300 pounds, I always started a new, special diet every New Year’s Day. My new year’s diet never worked for long, and the majority of people I have worked with and spoken to seem to fail at their new year’s diets for one simple reason. Instead of looking at their weight loss efforts as a permanent lifestyle change, they look at that New Year’s diet as a temporary way of eating. Then, if they do lose weight, they often go right back to the old eating habits that contributed to their weight problems in the first place. The bottom line is this: New Year’s is a great time to begin a new lifestyle that will help you achieve a healthy weight that you can maintain for life.

My suggestion to make those resolutions stick and your new lifestyle work is a simple one. Break apart your weight goals and fitness goals into manageable chunks. When I needed to lose 150 pounds I was overwhelmed with the thought of losing half my size. But when I approached weight loss in simple 5 pound increments, and fitness goals into 10 minute sessions of walking, I had success. Success breeds success, and as I lost 5 pounds after 5 pounds, I began to believe that I could finally get to a healthy weight. After 14 months of 5 pound incremental losses, I lost 158 pounds, and those short 10 minutes of exercise morphed into me being able to run a 5K.

Beth from Beth’s Journey

Beth is the DC-based blogger behind Beth’s Journey, a weight loss and healthy living blog documenting her life after losing 88 pounds through Weight Watchers. Beth has done a complete 180 with her life and has transformed into a passionate healthy living advocate who focuses on weight loss with a whole foods approach. You can check out her Facebook page or follow her on Twitter @bethsjourneytt.

Everyone starts out the new year with the best of intentions and high hopes for changing their lives for the better. But, when focusing on making major life changes like losing weight and becoming healthier, many people make the fatal error of trying to make too drastic of changes all at once. They don’t give themselves time to adjust to the changes slowly and expect perfection from themselves. This sets them up for failure because as soon as they “fall off the wagon,” which will inevitably happen at some point especially when trying to overhaul so many things at once, they give up and return to their old habits.

The best way to combat this is to focus on making small, attainable changes, based on where you are right now. In order to truly change your life and lose weight for good, no quick-fix is going to work. Instead, focus on increasing fruits and veggies, drinking more water, moving more, and eating smaller portions. Pick just one or two things to focus on at a time, and work on those until you have them down before moving onto other small changes. These small things will add up to huge changes over time!

Also, take it one day at a time. Just because you have a bad meal, day, or week, it’s ok! Don’t give up and just get yourself back on track as soon as you can. The last major tip I have is to look at healthy living as a positive thing and look at what you can add to your life rather than what you can’t have or must take away. Adding in a short walk, an extra glass of water, or an extra serving of fruits and veggies each way will go a long way in helping you stick with the changes you are making and feeling good about them.

Roni from Roni’s Weigh

Roni has a very inspiring story about how she went from 230 pounds to running 5K’s. She writes daily on her weight loss blog Roni’s Weigh and weekly on her food blog GreenLiteBites. She’s also started a weight loss community for those that want to BlogToLose. You can also follow Roni on Twitter @RoniNoone

In my experience most New Year’s diets fail because we set up our selves for failure. Think about it. You aren’t going to wake up on New Year’s Day a new person. You aren’t going to all of a sudden like to go to the gym, crave vegetables and love to cook. Healthy habits take time!

10 years ago I thought everything would just click if I just found the right moment to start. Now, 50lbs lighter (and with 2 kids!) I know it takes a conscious effort every single day. There are no magical start points.

This year commit to changing your attitude. Find a small way, every day, to live just a little more consciously. It will serve you much better then an unrealistic weight loss goal.

Jenn from Fit Bottomed Girls

Jenn is an ACE-certified personal trainer and an AFAA-certified group exercise instructor. She has been featured in Shape Magazine, Yahoo and AOL and is a co-founder of Fit Bottomed Girls and Fit Bottomed Mamas Keeping A Lid On The Junk In The Trunk. You can follow her on Twitter at @fitbottomedgirl.

Most New Year’s diets fail not because people aren’t motivated to eat better, but rather they try to change too much too soon. It can be tempting to want to eat perfectly and work out everyday, but that’s just not realistically something you can stick with. By trying to change too much too soon, you almost set yourself up to fail before you even begin!

Instead of doing a major diet overhaul on January 1, get really specific about one thing you can change to be healthier for every month of 2012. January might be cutting your soda intake down by half. February could be making sure you eat 5+ fruits and veggies a day. March could be replacing most of your refined grains with whole-grains. April could be eating a healthy, protein-rich breakfast each morning. May could be setting aside 20 minutes a day to go for a walk. The possibilities are endless! By setting these smaller, more achievable goals, you build on your success over the course of the year, so that by the time 2013 rolls around you’ve actually done a lot to improve your diet without even realizing it! And because your goal is always changing, you don’t get bored or feel overly deprived.

Christy from Sisterhood Of The Shrinking Pants

Christy is the founder of The Sisterhood of the Shrinking Jeans, a weight loss community started by a group of women to chronicle their weight loss goals and keep each other accountable. They provide great advice on weight loss as well as recipes and exercise tips. You can follow the Sisterhood on Twitter at @shrinkingjeans.

New Year’s dieters tend to be too gung ho! With an all or nothing attitude, they burn out quickly and fall back into old habits. I’ve learned that if you take it slow, and make small changes, your resolutions are more likely to last through the year.

Barbara from Refuse to Regain

Barbara is a board certified internist who since 1988 has specialized in the care of overweight patients. She is the author of the book “Refuse to Regain: Twelve Tough Rules to Maintain the Body You’ve Earned” available here on Amazon.com. You can read More From Barbara at her website Refuse To Regain or follow her on Twitter at @BBerkeleyMD.

I believe that one of the main reasons people fail on New Year’s resolution diets is that they go into dieting without planning. Rather than just making a resolution and starting to diet, it’s better to plan out what kind of approach you will take, get things ready (like cleaning out your house), and then set a “quit date” like smokers do when they are going to stop. It’s important to start a diet when there is at least one month coming up with very few major food challenges. This allows the diet to get established. Don’t just jump into it. Plan for a serious effort.

And there it is. I’d like to thank all the interviewees (please visit their websites and and subscribe to their Twitter feeds) for being so generous with their time and advice and turning this into a great guide for taking off those holiday pounds and giving you that body you’ve always been dreaming of. Please feel free to tweet, +1 and ”Like” this post on the sidebar!

What advice do you have for keeping your New Years weight loss resolutions? Let us know!

Cheers to a great 2012!

Photo Credit: husin.sani

Must Have Equipment For Pilates

Shannon — Fri, 23 Dec 2011 13:00:54 +0000

Over the past few years pilates has grown in popularity by leaps and bounds. Pilates is a non-traditional strength training form of workout that is not only helps to boost your strength levels, but also enhances flexibility, builds up a strong core, and will help to lengthen the muscles creating a long and lean appearance.

One of the best things about pilates is that almost anyone of any strength and fitness level can do it, and many people prefer it because they find it less intimidating than approaching the free weights section in the gym.

In order to maximize the results you get from your pilates training sessions however it’s important to have the right equipment available. Whether you choose to perform pilates in the comfort of your own home or you plan to try it out a gym class, the following will help you get the best results from your time invested.

A Pilates Mat

If you’re looking to get started with pilates, a good mat is a must. Since many of the movements you will be performing involve lying on the ground, the mat will provide the cushioning and support that your body requires to move through the activity comfortably and without pain.

Trust me, you don’t want to be trying pilates on a hard floor, so look for a mat that is somewhat padded, but not so padded that you begin to sink into it. Balance is key here so try to find a good medium.

Pilates Reformer

Another piece of pilates equipment that you might consider using is a machine called the reformer.

The reformer is a pulley based glider that helps you perform pilates exercises and uses your body weight to provide resistance. The machine allows you to perform a wide variety of different exercises for both the upper and lower body while providing a dynamic form of resistance to challenge the muscles and build strength.

If you’re doing pilates in a gym environment a pilates reformer is probably what you will be using. If you plan on doing pilates at home you will probably have to buy one on your own. Unfortunately the reformer does come with a higher price tag, though you might be able to get it a little cheaper if you buy it online or find one slightly used in your local classified ads.

Resistance Bands

If you decide that the Reformer is out of your budget range, there is an alternative option with resistance bands.

Resistance bands are basically thick rubber bands with handles on the end. The bands provide resistance when you stand on them, hook them on the doorway or some other resistance point. There are quite a few professional athletes who say they prefer bands over free weights because it’s easier on the muscles through a long and grueling season.

A good set of resistance bands will give you a variety of different resistance levels so you can challenge your muscles throughout the workout. They are a very cost-effective option for those who are going to be doing their training at home, so if you are just beginning this may be the best option for you.

A Good Pilates DVD

If you aren’t doing pilates in a gym then you will want to invest in is a good instructional DVD. Pilates is a very specialized type of workout and unlike free weights or machines it’s difficult to just sit down and start working out. That’s why it’s important to have something to follow along with while you do the exercise. A good DVD is definitely going to be helpful and will allow you to ensure that you’re doing the movements correctly (which is also good to help prevent injury).

If you’re brand new to pilates take some time to watch the DVD in its entirety before jumping right in. Try out a few of the movements so that when it comes time to doing the workout, you understand exactly what you’re doing.

There are any number of DVD’s available that work the body in various ways and cater to different skill levels so be sure that you match up the one that’s most appropriate for your level and needs. If you’re just starting out be sure to start with a beginner DVD. Pilates is tougher than most people think it is so don’t overdo it by starting at too high a level.

Photo Credit: familymwr

Flat Belly Diet Review

Kirsten — Mon, 19 Dec 2011 13:00:09 +0000

The Flat Belly Diet plan comes to us from writer Elizabeth Vaccariello and nutritionist Cynthia Sass. The Flat Belly Diet claims you can lose up to 15 pounds in one month by following their plan, and who wouldn’t want that?

Their diet is relatively simple to follow and features unrefined and unprocessed foods, such as:

Whole wheat grains
Organic fruit
Nuts
Dark chocolate
Soybeans
No (or very little) meat
“Sassy Water” – water mixed with spices, cucumber and citrus fruits
One MUFA at each meal

MUFA

MUFA means a food that has just one monounsaturated fat. The authors claim that eating a MUFA food at each meal is key to reducing belly fat. It is this that keeps your abdomen lean and reduces bloating, allowing you to maintain (or gain) a washboard stomach. Examples of MUFAs include dark chocolate and nuts.

Questions

While this diet offers a variety of foods that are rich in vitamins, and an emphasis on unprocessed foods that are great for staying healthy, there is a high caloric intake on this diet (approximately 1,600 calories per day). The high intake combined with the claims of weight loss of 15 pounds in 30 days makes some sceptical of the diet’s benefits. Another major problem for this diet is the lack of a recommended exercise program. In fact, they tout major weight loss claims all while not exercising. This is usually not sustainable in the long run, and can even be unhealthy.

Features

The requirements of the Flat Belly Diet are for mostly vegetarian, unprocessed foods with a major emphasis on MUFAs (foods that are rich in monounsaturated fats). The diet recommends eating 4 meals daily of 400 calories each, which is geared towards regulating your appetite and increasing your metabolism. This naturally leads to a tight stomach, say the authors. There is some scientific evidence that shows that eating smaller meals will increase your metabolism, but as for cutting down on the fat in specific body parts – that remains to be seen.

There is also the continual claim the MUFAs will help reduce belly fat, but this claim is largely undocumented and unproven. Most of the food recommended in the book is naturally-based and low in calories, yet the author recommends a higher than normal caloric intake (normal is considered to be 1,200 to 1,500 calories). There is little (if any) scientific proof for the advantages of MUFAs, but the company website is littered with testimonials of people claiming to have lost more than 10 pounds in a month.

The Flat Belly Diet comes from two authors with excellent credentials, but there are serious questions about the effectiveness of their claims. The natural food based diet plan is excellent, however, and most of the foods are relatively inexpensive (another plus for the diet), although several may be difficult to find in your typical grocery store. The unsubstantiated claims of the benefits of MUFAs and the lack of an exercise program seem to place this diet in the realm of ‘hype’ and indicate a lack of substance, while the weight loss claims seem to be at odds with the high caloric intake that is recommended on the diet.

Eat Right For Your Type Diet Review

Jeff W — Wed, 14 Dec 2011 13:00:15 +0000

The Eat Right 4 Your Type Diet comes to us from Naturopathic physician Peter D’Adamo who claims that your blood type (A, B, O or AB) is critical in determining your nutritional health. The contents of your blood will go a long way towards determining what food you should eat and how healthy overall you will be. Certain medical conditions afflict those with certain blood types and not others. Dr. D’Adamo even goes so far as to claim that certain types of exercise should be paired up with particular blood types for maximum benefit.

Dr. D’Adamo believes that the sugar binding proteins in foods, called lectins, will react differently according to our different blood types. It is therefore critical to choose the correct foods according to our blood types if we want to improve our overall health and avoid weight problems.

For example, if you are blood type A then you should eliminate most meat, dairy and citrus. For type B blood, you want to reduce your consumption of chicken and pork. Type O should focus on a low carbohydrate, high protein diet. For those with AB blood you need to limit your red meat and certain fruits.

In his book, Dr. D’Adamo lists which foods are good, bad and neutral for each blood type. He also has a section on supplements and even which type of exercise you should adopt. For someone with blood type A they should practice yoga or Tai Chi to improve their posture, breathing and stress levels. It is hard to see how this wouldn’t help anyone no matter what their blood type.

This brings us to the trouble with this diet. There is no independent scientific proof of Dr. D’Adamo’s claims. Namely, that blood type correlates to specific health problems and therefore what types of food you should consume to limit those problems, including being overweight. There is no consideration of the nurture side of the “nature versus nurture” debate. Specifically that what we do can affect our health just as much as what type of blood we are born with.

Your personal habits and behavior will contribute to your overall health. Someone who does not smoke, overeat and does exercise regularly will be fitter and less overweight than someone who does smoke, overeats and does no exercise, no matter what blood type they are. This is common sense and has been scientifically proven repeatedly over many years of research. With type O blood (low carb, high protein diet) if you are a vegetarian you food choices will be severely limited, and you may be nutritionally challenged on this diet.

This book is well written and easy to understand with clearly defined food lists of what to avoid and what is good. The diets (no matter which blood type) are all generally healthy so there is no harm in trying them. However, it is important to note that there is no scientific basis for the theory behind the ‘Eat Right For Your Type’ diet. The book does not address one’s personal habits and how they directly relate to your weight loss goals. However if you still want to try this plan you might also want to purchase Catherine Whitney’s book called “Cook Right For Your Type” which has lots of recipes and meal plans for each blood type.

The Importance Of Hydration On Workouts

Shannon — Sun, 11 Dec 2011 13:00:54 +0000

If you’re getting ready to get started with your workout routine, one thing that you must make sure you’re taking into account is proper hydration status. Many people pay close attention to what they’re eating before and after their workout sessions, but by neglecting hydration they are missing half of the equation.

If you aren’t taking the time to hydrate yourself it’s going to have a serious impact on your performance and the results you see, so paying more attention to this to make sure you’re on top of your game will be vital.

Let’s have a brief look at all the reasons why hydration is important throughout your entire workout session.

Keeps You Energized

The very first reason why hydration is a must is because it’s going to help to keep you energized as you go throughout the workout session. Those who experience even moderate amounts of dehydration will notice severe impacts on their ability to push hard and may not perform as optimally as they typically have been.

If you’re sweating out a lot of fluid then you may also be losing key electrolytes in the body that are necessary for strong muscular contractions, so that can also impair your ability to work as hard as you could.

Prevents Cramps

Second, the next reason why hydration is a must is because contrary to what some people think, it will also help to prevent cramps.

Most feel that drinking fluid during exercise will bring about cramps, but as long as you keep the fluid intake moderated (you aren’t taking in gallons of water while exercising), then it can actually reduce the incidence of cramps coming on.

The key is spreading out your fluid intake so that it’s not flooding the body all at once, but rather coming in at doses that you’re able to tolerate during exercise.

Speeds The Metabolism

Another important factor for why you must stay hydrated as you go about your workout session is because it will help to boost the metabolic rate as well.

Slight levels of dehydration can slow the metabolism down and cause you to burn fewer calories each day, so if weight loss is a goal, you want to be sure you’re getting in enough.

Your workouts are already going to be helping you burn more calories during the time you complete them, but by staying hydrated you’ll see even better benefits yet.

Boosts Recovery

The next important reason for maintaining hydration is because it will allow you to boost your recovery ability so that you can get back into the gym quicker after each workout that you do. If you have a very long recovery period after each workout that you do, this will definitely hinder the progress you make since hitting the muscles with a high frequency will be vital for overall success.

If you stay hydrated throughout the workout session you’ll body won’t be as dehydrated when you come out, therefore you’ll have less work to rehydrate yourself afterwards.

Prevents Light-Headedness

Finally, the last reason why staying hydrated is important during your workout sessions is because it’s going to prevent light headedness from developing. If you have a tendency to feel light headed during your workouts, you should definitely have a look at how much fluid you’re taking in.

Dehydration can quickly help you overcome this problem, so is not something that you should be overlooked if you’re suffering.

Aim to take in 8 oz of fluid for every half an hour of exercise you perform to stay on top of your hydration needs.

So there you have all the important things that you must consider as far as hydration is concerned. By looking at this element within the overall context of your workout program you will see far superior results and feel better throughout and after the workout as well.

Photo Credit: Team Traveller

Best Life Diet Review

Jeff W — Fri, 09 Dec 2011 13:00:36 +0000

Made hugely popular by Oprah, this diet from Bob Greene the exercise physiologist has made him a celebrity. The Best Life Diet uses a holistic approach to losing weight, believing that you need to change your lifestyle and habits if you want to achieve your weight loss goals.

Mr. Greene emphasizes an analysis of your specific barriers to losing weight, maintaining an exercise program and improving your nutritional education. He then presents a solution so you can tear down those barriers. He asks:

1. Why are you overweight?
2. Why do you want to lose weight?
3. Why weren’t you successful in the past?
4. Why have you been unable to maintain weight loss in the past?

You need to ask and answer these questions daily, and with such constant re-examination you will begin to gradually change your habits and achieve your weight loss goals. Some of Mr. Greene’s solutions include the following:

Remove alcohol from your diet
Drink much more water
Add a vitamin supplement to your daily intake
Weigh yourself every day
Add the right foods to your daily diet
Eat 5 small meals a day
Do not eat two hours before bedtime
Keep a journal of what you eat for an entire week

Bob also lists several foods that we must all stay away from. These include: Trans fats, white bread, high fat dairy products, soft drinks, fried foods and regular pasta.

The Best Life Diet also recommends some very specific food that you should consume.

Slim Fast nutritional shakes or meal replacements
Green Giant spinach
Spritz salad dressing
Flat Out flat bread
Whole grain cereals
Vegetabes
Whole grain pasta, especially those that contain Omega 3’s (flax seed)
Light yogurt
Mushrooms
Soy milk
Olive oil (or canola)

The Negatives:

As you can probably tell from the list of approved foods, the negatives include the corporate sponsorship of this diet plan. It is hard to imagine the benefits of Green Giant spinach over any other brand of spinach. Also, the Slim Fast shakes can also be replaced by another meal replacement system of your choice without ill effect. The same goes for all of the foods listed. It is certainly possible to go to the grocery store with a food list instead of a brand list and still find success with this diet.

If you already have an above average knowledge of nutrition and how to attain your fitness goals, this plan is probably not for you. Most people already know which foods are bad for their health and will negatively impact both weight and appearance. What we need is a comprehensive plan that is easy to follow and will allow us to lose weight and get fit.

Mr. Greene does present nutritional and fitness information in an easy to read and understand format. The diet of drinking plenty of water while eating frequent small meals will encourage weight loss. Combined with holistic thinking on why we overeat The Best Life Diet can be an effective way to take the weight off and keep it off.