Tip of the Day

According to the National Institutes of Health, the following are signs/symptoms of stress:

• Possible signs of stress
• Anxiety
• Back pain
• Constipation or diarrhea
• Depression
• Fatigue
• Headaches
• High blood pressure
• Insomnia
• Problems with relationships
• Shortness of breath
• Stiff neck
• Upset stomach
• Weight gain or loss

Stress for me is a big factor when helping a client lose weight. Many are in conscious denial - refusing to even see that stress affects them adversly. Here is

• Don't worry about things you can't control, such as the weather.
• Prepare to the best of your ability for events you know may be stressful, such as a job interview.
• Try to look at change as a positive challenge, not as a threat.
• Work to resolve conflicts with other people.
• Talk with a trusted friend, family member or counselor.
• Set realistic goals at home and at work.
• Exercise on a regular basis.
• Eat well-balanced meals and get enough sleep.
• Meditate.
• Participate in something you don't find stressful, such as sports, social events or hobbies.

Hope that helps!!! I also strongly suggest writing inspirational quotes on index cards and reading the before bed each night!!!!

Exercise of the Week

COMPOUND EXERCISES

Huh? Well this is a way to continue Cardio training. Remember, we burn calories through Cardio training utilizing the muscles built during Resistance training. Therefore if we could do Cardio training as long as possible then we'd burn max calories -- but Cardio alone isn't enough since you have to have the muscles to burn the fat....the solution is to do compound exercises. Remember, the definition of Cardio Respiratory training is - using multiple muscles at the same time for an extended period of time. Therefore we could, technically, use compound exercises (those that use more than one muscle group) as a part of our Cardio...

Therefore you can perform traditional Cardio (treadmill, elliptical, steppers, etc) for 30-45 minutes EVERYDAY. Then you can extend this fat burn through the rest of your workout by using compound exercises. Think of it this way, we don't burn many calories during a bicep curl, because the bicep is a small muscle (it can only 'eat' so much), but if we stand on one foot while performing the curl, then we add in the core (for balance) as well as the thigh and hips. This increases the caloric burn (doing pretty much the same exercise) by an insane amount!! Speeding weight loss!

Conversely, those wanting to bulk up - need to conserve energy - burning calories is their enemy. So they need to sit with their arms braced on a bridge in order to conserve the most energy. (for the bicep curl)

Examples of Compound Exercises:

Lunges with a curl - overhead press
Squat - overhead press
1-Leg Squats
Lunge - front kick
Sumo Squat to torso twist

etc.....

Tip of the Day

Veggies & Fruit

Guess What, these are another miracle for those looking to lose weight...why? Because you can eat unlimited supplies with very little caloric intake. Plus most are predominately water based, also helping with hydration. So STOCK UP! Keep fresh fruits and vegetables on hand for snacks and times when you're feeling peckish.

Munch Away!!