For More Information Call 516-239-4343
For More Information Call 516-239-4343
Avoid gym burnout with this helpful advice
Your weight-loss journey may have started last week, a few months back, or years ago. No matter when it started, you were probably very committed in the beginning. Nothing could stop you, and your life began to change for the better. Now that you’re days, weeks, or months into your weight-loss plan, the motivation to keep at it has started to dwindle and you’re tempted to give up on your goals.
Maybe you aren’t seeing the results you hoped for, you’re sore all the time, or your heart just isn’t in it anymore. While it’s common for the initial fire to start to flicker, don’t take the easy path and give up. When your muscles are sore and you’re tired of the alarm clock telling you to get to the gym to meet with your trainer, learn to crave rather than dread exercise with these tips.
One of the biggest mistakes beginners make is exercising too much too soon. The chance of burnout is much higher when you’re injured, sore, or exhausted. Work with your trainer to develop a plan of easing into exercise. Week one may only include two 2-minute sessions that include nothing but gentle exercise. Each week, slowly increase the intensity and length of your workouts.
Many people give up on exercise when they find it boring or when they don’t see results. One way to avoid these problems is by changing things up. Don’t get stuck on the treadmill every time you go to the gym. Not only is it boring, but doing the same exercise at the same intensity every day will lead to a stall in weight loss as your body adapts. Try new workouts, sign up for a different class, or add new and challenging exercises to your routine. To make your gym experience more enjoyable, invite a friend to join you.
You’re committed to exercise and that’s great! But sometimes you can be overcommitted. Overtraining can lead to mental and physical exhaustion. When your mind just isn’t into your workouts anymore and you’re not sure you have the strength to even finish your workouts, burnout is on the horizon. What many people forget is that rest is an important part of exercise. Taking a day off here and there between tough workouts gives your muscles time to recover and repair damage. To prevent mental and physical burnout, listen to your body.
Signs you’re exercising too hard include exhaustion, difficulty sleeping, muscle fatigue, and constantly feeling sore.
Give yourself permission to cut back a little, plan for days of lower-intensity exercise, and alternate your workouts between strength training and cardio. Only plan to exercise five days out of the week. For the health of your mind, exercise should be a priority, but not your only focus. Create a routine that makes sure you’re still interacting with family and friends.
In most cases, weight loss, improved mood, and increased energy are rewarding enough. But when weight loss slows down or getting to the gym becomes a chore, you can help prevent burnout by setting goals and giving yourself rewards. Reaching a fitness goal, losing five more pounds, or just getting to the gym five days a week are all reasons to celebrate. Why not treat yourself to a dinner out, new workout clothes, or a massage?
You’ve earned it!
Another way to stay motivated to exercise is by setting fitness goals to work towards. This could be losing a determined amount of weight, running a 5K, or bench-pressing a certain weight. Whatever your goal, keep it in mind and keep pushing toward it! When you reach it, set another goal and get to work!
HELPING YOU GET BACK WHAT MOVES YOU!
From our in-house Licensed Physical Therapist at MOTION Sports Medicine
What To Do About Lower Back Pain
Chances are high that you will experience low back pain at some point in your lifetime due to overuse, an accident, or work-related. It affects approximately 80% of adults in America, according to the National Institute of Neurological Disorders and Stroke. Low back pain can lead to work absenteeism and is the most common cause of job-related disability. If you find yourself out of the workplace and in bed with pain, physical therapy can get you back in motion.
Why Choose Physical Therapy?
A Better Road to Recovery
What Kind of Physical Therapist Do You Need?
Don’t let low back pain get you down. Choose physical therapy.
Motion Sports Medicine – 235 Mill Street Lawrence, N.Y 11559 – 516-371-5410
A flat belly… it’s like the Holy Grail.
While I commend people for wanting to feel healthy and look good there is also an under-belly (no pun intended!) of fad tricks that are just plain unhealthy.
Don’t Do These…
Myth #1: Take diet pills to speed results.
I know it’s so tempting! The ads make compelling claims about the power of popping a pill, but don’t fall for it. There is no ‘magic pill’. Diet pills are more likely to burn through your pocketbook than to slim you down. If there were such a thing as a “magic pill” it would be available on every street corner and everyone would be taking it!
Myth #2: Do extra crunches to flatten your abs.
Excessive crunches aren’t the answer for tight abs. In order to achieve a toned look you’ll have to focus on burning off the layer of fat that is covering up your belly. There is no way to reduce body fat of a particular area. Instead you have to lower overall body fat, and crunches are NOT fat burning.
Myth #3: Turn to packaged diet products to boost results.
Don’t fall for the foods that are packaged as ‘diet’ or ‘weight loss’ aids. Quite often these products are packed with refined sugar and other artificial ingredients that your body doesn’t need, and certainly won’t help you attain that tight tummy. In fact, these “meals” are often detrimental to your end goals.
Myth #4: Avoid dietary fats in order to achieve tight abs.
Fats have been given a bad rap, which is unfortunate because you can (and should) eat healthy fats while slimming down. The key is to avoid hydrogenated fats, trans fats and an abundance of omega 6 fats.
Myth #5: Starve the chub away.
Trying to lose weight by starving yourself is not only ineffective it can also be dangerous. It may seem that severe calorie restriction would deliver the quickest weight loss, but your body is complex and by doing so you’ll disrupt your metabolism and slow your results.
Instead Do These…
Now that you know what not to do in order to achieve tight abs, it’s time to go over your flat belly game plan. Here’s what you need to know in 3 simple steps:
Step One: Abs are made in the Kitchen! No more junk!
The best way to do this is by purging your kitchen. Throw out the sugary, processed foods. Once the junk has been cleared out, don’t buy any more of it. Remember that your abs depend largely on what you eat – don’t eat junk!
Step Two: Eat whole foods.
Replace the junk food in your life with plenty of the following: organic vegetables and fruits, hormone/antibiotic free beef, chicken & turkey, wild caught fish, nuts, seeds, olive oil, grass fed butter and any other foods that have only “1” ingredient-that’s what whole foods are.
Eat a protein, veggies and salads with healthy fats at each meal. Some people need a lot of protein and a little veggies and salads while others need a lot of veggies and salad and a small amount of protein. Either way, clean eating really is that simple.
Step Three: Workout with intention.
It’s no secret that for most people working out feels like a punishment. Find a plan that excites you and intrigues you. It could be walking, running, biking, dancing, lifting weights or kickboxing, just find what form of exercise is enjoyable to you. It could be working out with a trainer who can use a variety of training modalities to expedite your results or joining a group class that has a lot of variety with your friends.
Visit lifeclubsfivetowns to schedule a free 30-minute consultation with us. We’ll work out a plan to reach your goals and ensure that you’re focusing on what matters and leaving the rest of the confusing stuff behind.
Life Too Short To Sit Out Another Dance… Lisa G’s Zumba Party And You’re Invited!!! First Time Guest Join The Party for Free.
Sample Our New Tuesday Night Zumba Fitness Party Tuesday Night @ 7:00pm. First time class is always free!!!
If you are looking for a little motivation to help get you into shape, get your One Week Guest Pass today Simply Call 516-239-4343
The Real Key to Weight Loss
Dr. Rachael Schindler
How to lose weight is the number one reason my clients choose to make a nutrition appointment with me(especially before the holidays). They generally express frustration at not being able to lose the weight or keep it off themselves or chronically yoyo diet for lack of better guidance, knowledge, and even sometimes “tricks” of the trade. Being a hands on person who likes to solutionize the problem from its source and not just the symptom, (in this case eating), I must say that what I do is so special and so specific to the person, most people don’t even fully comprehend the many layers and levels it covers. So what do I do, you ask? I do what most simple nutritionists and dieticians don’t. I train you to work on speeding up your metabolism and understanding the key hormones in weight loss regulation. That’s right! Understanding, feeling and experiencing how to change your body for life as well as the psychological framework necessary to support your goals till the end. Most people don’t believe that your metabolism is dynamic, not static and can be modified, as well as some of your hormones, for better or for worse!
First is first. What is your metabolism and what does it have to do with weight loss? Isn’t weight loss about eating fewer calories than your body uses,or exercising, to create an energy deficit for any age and stage? As it turns out, the answer is no. The long or short of it is as follows: Metabolism is the process by which energy is generated in the human body and as a result, various “raw” materials are made and utilized in order for your cells to renew themselves. It is an evolutionary function and is one reason that we have existed as a species. This is based on cell-division, and its basic elements are about how a human body can live longer and do better despite environmental and genetic constraints. It is a complicated puzzle where brain, gut and fat cells work together to regulate our body cells’ outcomes in response to specified hormone signaling.
So how important are hormones to metabolism? Really, hormones are the key! They tell our bodies what to do, very specifically! So, if we look at metabolism in general, we see that some hormones inform you that you are hungry and some inform you that you are full. When you eat, hormones tell your body what to do with the ingested food-whether to store it or burn it as fuel. When you exercise, hormones are responsible for telling your body how to move and consume energy stores, and how to boost or shut down different parts of your body. This is why the most important step for you is to get to know the key hormones in weight regulation. In this article, (part of a series on this topic), I will focus on one hormoneand the role it plays in metabolic function and other aspects of personal health, weight loss and/or and well-being. I will also contrast that with the pitfalls to optimizing your metabolism and hormone output so we can be clear on what we need to do to literally “fix it”.
In the beginning there was…… insulin! Insulin deals the most with sugar metabolism. Whether you have a desire for sweets or not, too much sugar isn’t healthy for anyone and for those of you who have tried to limit their sugar intake (and this goes for kids too), you realize it’s in EVERYTHING! Additionally, you have a large population of people that don’t know they have an issue, developed one or were born with a predisposition to one, big or small, with their sugar metabolism, or that they are heading for it with signs along the way (especially over-exercisers). Everyone has heard of insulin and may associate it somehow with diabetes. But in general, insulin’s most important function is to lower the concentration of glucose in the blood. For instance, when we eat a meal, glucose is quickly taken in and exposed to the beta-islet cells of the pancreas, the insulin secreting cells, and is viewed just as sugar-meaning, the pancreas sees sugar, and as a result signals to cells in the body, via insulin to “open doors” and let glucose in. This is like “logs on a fire” to fuel cell metabolism-like fuel to make a fire burn, namely, a metabolic fire. Shortly after we eat, our meal is broken down into simple sugars that are released into the bloodstream. At this point, the pancreas has released insulin to usher blood sugar in to the liver and to the muscles, where it is converted into glycogen. The glycogen is available for use by our muscles for future energy needs.
Insulin also helps to turn glucose into fatty acids and forces adipose (fat tissue) to store this energy reserve in the form of utilizable fats. This is the storage place for fuel for future needs. Food (glucose) that is not utilized immediately for fuel, is stored as fat. That is why, when we have too much fuel, greater than our metabolic expenditure, we gain weight.
In contrast decreased insulin release causes impaired glucose tolerance in diabetes type I and type 2 (at the end stage). The majority of all diabetic patients today have type 2 diabetes: This is the kind of diabetes seen globally in adults and children. It results from many years of insulin resistance; obesity and inactivity leading to high insulin output; and finally pancreatic “burnout”. This elevated circulating insulin increases hunger and fat storage. Ultimately, this is at the expense of the hard-working pancreas, which is doing its best to keep up with glucose control, but eventually can’t keep blood sugar levels normal. Consequently, the pancreas fails and the clinical element of type 2 diabetes set in with slightly higher sugar levels being the hallmark from a blood test. People often ignore this, and you know that if you ignore a problem like this, it only gets worse.
I’ll tell you what makes matters even worse. I like facts. So here are some presented by the Harvard School of Public Health, Harvard Medical School, and the Boston Nutrition Obesity Research Center (July 13-14, 2011). Researchers addressed some of the issues that contribute to difficulty losing weight which compounds your unique, fingerprint like, metabolic and hormone weight regulators. Perhaps the following highlights might offer insights to your own behaviors (or your child’s) so that we may then focus on how your body’s metabolism and hormones react to devise a plan of action!
Did you know that we are living in a food carnival! Did you take a look at the size of Oh! Nuts lately?. Enough said. Not to mention the isles of junk in the supermarkets. Junk is so easy and “convenient “to buy and eat and eat. Yeah, it’s often cheaper too.
Most people believe that obesity is a matter of willpower, but it’s not that simple. For example, in obese people, the brain’s response to food odors and flavors is often blunted. Compared with leaner people, they literally need more food to experience a positive brain response. (Hormone receptors)
When stressed, most people seek high fat foods, especially carbs to provide serotonin as well as a sense of fake calm since your body is so busy digesting and storing the heavy food, your energy is pulled into that process. You feel like you took a break because blood flow is veered mostly to the stomach and that is distracting to your mind even though your body is working extremely hard to put the extra calories away. Probably on your hips or abs I might add. (Metabolism)
Impulsivity is a genetic trait which is a risk factor for obesity. Obese people (more than their lean counterparts) tend to impulsively eat, let’s say, a whole plate of cookies. And guess what, food advertisements are designed to encourage compulsive consumption. Note sizzling and crunchy sounding commercials.
Food advertisers know that marketing “works”– and kids who watch TV are a prime target. The typical child sees an average of 13 food ads a day on TV. most of these foods are high in sugar, salt and saturated fat.For example research with children who watched TV with four food ads, ate 45% more Goldfish crackers (100 calories more) as compared with when they watched four ads for games. Those who liked the taste of goldfish are even MORE crackers! It is for this reason that kids enter adulthood on average 20 pounds heavier than in 1960! By the time kids are 4-5 years old, 60% of them have lost the ability to self-regulate food intake!!! Even more so, foods marketed with a character (such as Scooby Doo) sell better. 52% of Preschoolers said the character food tasted better (as opposed to 38% who said the food tasted the same, and 10% who said food without the character tasted better).
The standard supermarket and prepared food diet is rich in sugar, saturated fat and sodium. In yet another rat study, when the rats were fed standard rat chow they maintained a normal weight. But the rats fed with a SAD (Standard American Diet) diet, ended up overweight – until researchers took away the food! I have so many clients who buy typical DIET food and never lose for that reason. They spend a fortune but the food has way too much sodium, sugar, saturated fats such as light mayonnaise and fillers like potato flakes. There is little doubt that fats, sugar and salt stimulate us to eat more than we need! (Hormone and metabolism)
When the calories are listed near the food as is happening in many restaurants and products, some people choose the foods with the higher calories and fat, believing they will be yummier!
People make an average of 200 food choices in a day; all these decisions can deplete out limited mental “resources” that govern self-regulation. That’s one reason why, at the end of a hectic day, you can more easily overeat. You lack the mental resources to say “no” to that tempting cookie…
The food industry’s bottom line is always profits. Sugar tastes and makes food brown, and crisp. It makes us crave. In the war between Pepsi and Coke, Pepsi won the taste test because it was sweeter. Further tests showed most people didn’t finish the Pepsi can but did with the Coke because it was less sweet. However, most people preferred the initial super sweet taste as Pepsi knows…. (hormone and metabolism)
The conclusion is that sugar begets sugar or cake gorreret cake! Reducing refined sugar intake may not be enough since foods have NATURAL sugars of their own. Most people don’t take that into consideration with their tallies. It is recommended to only produce one insulin release daily so as not to overwhelm the pancreas. Most people have 20 such releases and after this list, it’s no wonder why.
In the next article I will outline more hormones and how they interplay with insulin. Hopefully your approach and perception of weight loss will be more balanced. Understanding this process and how to optimize it on an individual basis will lead to lasting success!
Rachael E. Schindler, PhD. is a psychologist, founder of ”TheFiveTownsDiet” meals home delivery(www.litenlow.com/dietdelivery/), Smart N’ Lite takeout meals at Season’s of Lawrence, noted lecturer and author, certified pediatric and adult nutrition counselor, certified personal trainer and celebrated group fitness instructor and Pilates master for over 20 years, practicing in Cedarhurst, Lawrence and Manhattan. A veritable “one-stop-source”, Dr. Schindler specializes in fitness, food, stomach problems, hormonal and behavioral issues for both children and adults. She can be reached to order, for an appointment, or for comments at Teichbergr@aol.com, or (917) 690 – 5097.