Anonymous Success Story

My latest success story is one of my favorites.  I have worked with this client off and on for about 7 years now.  In that time, I have seen her weight fluctuate down in the good times, and back up in the not so good.  We had diligently tried everything from every angle.  Although it would be easy to say that we could have both continued to try different tactics, it was clear that any progress we made would end up a short term success due to many factors, not the least being a lifestyle that includes a hectic work schedule and a long commute to further complicate things.
Therefore, in early summer of 2008, she decided to undergo gastric bypass surgery after discussing all of her earlier attempts with several doctors.  Gastric Bypass Surgery involves reducing your stomach size and connecting it to the intestine, a large part of which is bypassed, limiting the calories you can absorb. Gastric bypass helps in long term behavior modification by reducing tolerance for foods with high sugar and fat.  It is important to note that while bypass surgery can go a long way to aiding in the success of weight loss, it is not a magic pill; plenty of work must still be done, and plenty of bypass recipients fail in even coming close to their goals. Read more

Protein and Your Workout

Protein has many benefits and is one of the essential nutrients your body needs.  It can be found in all animal and fish products, as well as many legumes.  Your body uses protein to build and repair muscles (including the heart), bones, skin, and other tissues among other uses.  There are some diets high in protein which can help overweight individuals lower the blood sugar levels and reduce food cravings throughout the day.  This may or may not work for you. That, however is a much different use for the consumption of protein than what I want to discuss.  What is the importance of protein in a workout? Read more

Healthy Fast Food Alternatives

Excerpted from Yahoo Health and written by:  David Zinczenko, Matt Golding
Restaurant food doesn’t have to be bad for us. Oh sure, much of the time it is: The monstrous portion sizes you’re served are often spiked with added sugars and dangerous fats, and with misleading names that suggest that you might even be getting something healthy and nutritious. Fat chance. And the scariest part is that today the average diner in this country underestimates his or her caloric intake by up to 93 percent when eating out—meaning you’re probably eating twice as much as you think!
Make a Burger Healthy
Burger King Whopper
680 calories
40 g fat (11 g saturated fat, 1.5 g trans fasts)
1020 mg sodium
A hamburger smothered in the wrong sauce can instantly sabotage your meal—and your weight-loss goals. At 160 calories a schmear, BK’s mayo is the worst in the fast food world. Replace it with barbecue sauce to instantly save 17 grams of fat. Ketchup and mustard are also better picks than mayo and secret sauces—no matter how “special” they may be. Make these swaps and save 160 calories and 17 grams of fat.
Make Pizza Healthy
Pizza Hut Two Slices Supreme Pan Pizza (12′)
620 calories
32 g fat (12 g saturated fat)
1,440 mg sodium
The caloric-blow of pizza depends on two things: crust and toppings. Want to be thin? Always opt for thin crust. As for what to put on your pie, nix the pepperoni. Heavy on sodium and fat, just four little discs can add 108 calories to your Pizza Hut slice. Pick toppings like spinach, ham, and pineapple not only to cut calories and fat content in half, but also for hefty doses of vitamins and minerals that help ward off cancer, heart disease, and stroke. Make these switches and save 260 calories and 20 grams of fat.
Read more

Smoothie King is Open.

As many of you know, I was a huge fan of Smoothie King in Marlton until it closed about a year ago.  Now, there is another location, right next to LA Fitness on Rte 38.  There are many things to like about their products.  First off, I think they taste great!  Secondly, they are made with all natural ingredients such as fruit and 100% fruit juices.  If you stay away from the Indulge portion of their menu, most 20 ounce shakes can be had for under 500 calories.  If you ask for it skinny (which is with no sugar added) it takes 100 calories off of each shake instantly!   My favorite, Angel Food, is only 254 calories with no fat, 6 grams of fiber, and 4 grams of protein.  If you order your smoothie skinny, you cannot tell the difference!  And I am not just saying that!
The Build Up section is similar to the other shakes on the chart, but with a lot of added protein.  Most Americans get more than enough protein without adding heavy doses in shakes and bars.  In fact, an Average sized man weighting 165 pounds only needs 60 grams per day.  A serving of chicken at most restaurants will approach or even exceed the needed 60 gra Read more

The good and the bad at Dunkin’ Donuts

Flatbreads-  The egg white sandwich is your best choice in the store.  At 290 calories, only 4g of saturated fat, and 15g of protein, it is a great start for the day.  Get it with turkey sausage and it adds 5g of protein without adding any calories to your meal.  The SW Chicken is only 310 calories and 4g of saturated fat, but the protein is much lower.
Other sandwiches-  Not good for you, overall.  The sausage supreme is almost 800 calories and 31g of fat!  Anything on an English muffin will be at least lower in calories, but also not as filling.  The fat content from the ham, bacon or sausage is the killer in most of the other options.  Ham, egg, and cheese on a muffin is 390 calories, 18g of fat (8g saturated) and 20g of protein.  Not bad, but the flatbreads are more heart healthy. Read more

Healthier options are available at Starbucks!

Starbucks has started to respond to a growing segment of society that would like to see healthy options on more menus.  As a result, they now offer some great options that are much better for you than the apple fritter (500 calories) or an oatmeal raisin cookie (480 calories)!
Banana Chocolate Vivanno-  At 250 calories and 21 grams of protein with just under 2 grams of fat, this is a great frozen beverage to choose over most frappuccinos.  The strawberry crème frapuccinno runs about 600 calories and 14 grams of fat for a grande! Read more

Healthy Resolutions For The Whole Year

As the first few months of the new year slip away, do you find your resolutions slipping away as well?

Try focusing on small intermediate goals that will ultimately lead you to your primary goal. Do not expect to be perfect. Aim for a healthy lifestyle that you will feel comfortable sticking with.

Take small steps

Simply establishing the goal of leading Read more

Understanding Sciatica

Sciatica is a nerve-related condition that can have a major impact on your fitness program and your ability to perform simple, daily tasks with ease.

A relatively common form of back pain, sciatica refers to irritation of the sciatic nerve, which is made up of five branches of nerves that come out of your lumbar and sacral spine.

In many cases, sciatica is caused by a herniated disc that is putting pressure on the sciatic nerve. A herniated disc, which is often brought on by a sudden twisting motion or injury, is sometimes referred to as a slipped, ruptured, bulging or protruding disc, or a pinched nerve.

For others, sciatica may be caused by a narrowing of the spinal canal, or stenosis, which can be congenital or may develop over time. In this case, lesions can form and protrude into the canal and press on the nerves. Sciatic irritation may also be caused by slippage of a vertebral body in front of another, a condition known as spondylolisthesis.

Poor biomechanics, curvature of the back, weak abdominal muscles or pregnancy can contribute to this slippage, which can press on the nerve.

Symptoms of sciatica

As the longest nerve in your body, the sciatic nerve runs down from your lower back through the back of your thighs, where it divides into two branches just above your knees. It further branches out into the muscles below your knees, all the way down to your feet.

Classic symptoms of sciatica often start out with back pain, which may improve over time. However, you may begin to feel pain in one of your hamstrings or calves, and some numbness or tingling in your toes.

For some people, the pain from sciatica can be severe and debilitating. For others, the pain might be infrequent and irritating, but has the potential to get worse. While sciatica can be very painful, permanent nerve damage is rare.

Treating sciatica

How sciatica is treated depends on the severity of the problem. You should, of course, see your doctor for an evaluation and diagnosis if the pain is keeping you from everyday activities.

Nerve pain is caused by both pressure and inflammation on the nerve, and treatment is concentrated on relieving both of these conditions.

For acute pain along the sciatic nerve, heat and/or ice packs can help relieve pain. Begin by applying heat or ice for about 20 minutes at a time, and repeating every two hours as needed. You can also alternate the two to see if this provides more relief.

For some people, taking oral steroids or an anti-inflammatory such as ibuprofen will help. If the pain is severe, your doctor may inject an epidural directly into the affected area to reduce the inflammation that is causing you pain.

Manual treatments, osteopathic or chiropractic, may help relieve the pressure. Your doctor may also suggest a physical-therapy program that includes back-strengthening or lumbar stabilization exercises.

Fortunately, most people with sciatica can expect their symptoms to improve within a matter of days. For others, relief may come within two to three months.

Children’s Fitness

According to the American College of Sports Medicine, one of the top fitness trends of next year will be for trainers to work with children under the age of 14. There are many reasons for this: childhood obesity, sports training, etc… This trend coincides with a common question parents ask me regarding youth athletics and training in specific:

At what age should children begin lifting weights and working out?

Before the age of 13, children’s bodies are still developing, and therefore, heavy strength training is generally not a good idea. Additionally, a pre-adolescentchild is still growing at a rapid pace to get ready for their teenage and adult figure. It is unnecessary to place undue strain on this natural occurrence as well.

However, I do believe that a child who is resistant to all other forms of exercise but displays a willingness to “hit the gym” can be introduced to a strength program slowly butonly with professional guidance. There also may be some elite level athletes at a young age where some light strength work may be beneficial. However, sessions should be brief, no longer than 30 minutes. Safety is always first and foremost. And never have a child lift to fatigue, or anywhere near it. It is safer to fatigue with non-weight bearing exercises such as lunges or push ups. These sessions should be more about learning form, technique, dexterity, and confidence than about sculpting musculature.

On top of this, I firmly believe in cross training for everyone, of any age! I am firmly against anyone, ESPECIALLY children, spending 5-6 days per week focusing on a single sport or activity. This leads to burnout, boredom, overuse injuries, and distaste for sports. While it may become necessary for some top end athletes at a certain age to concentrate on their sport of choice, it should never become all consuming. Research proves that cross-training, or in kids’ terms, playing other sports (even recreationally) is much more beneficial than focusing on one talent alone.

To put this in perspective, take a 12 year old pitcher. If all he/she does year round is pitch, certain muscles will be put through the constant strain of throw a baseball. Others that can round out an athlete’s body will be completely ignored. So while some muscles are being unduly strained, some are being ignored that may actually help a pitcher. If this same pitcher plays soccer in the off-season, his/hers legs will develop at a faster rate (which is a huge benefit for a pitcher) while the rotator cuff and elbow get a needed break. Best of all, the athlete’s mind gets a break from baseball!

Cardio

As a personal trainer, I get asked all sorts of questions regarding health and fitness. Some are very specific, and some are a little more vague. I would like to take this time to answer one of the more popular questions I get from clients and non-clients alike.

What type of cardio is best for me?

If you take the time to thumb through a few health magazines, you will be able to find articles giving you data to back up how essential running is for your well being. You will also be able to find articles on how essential aerobics is, articles on how important your swimming is, how cardio kickboxing is the only workout you need, and so on. So which article is correct? The answer is all of them!

Cardio training can be defined as any exercise that can be sustained for a long period of time with little or no interruption. Cardio training works the heart, lungs, and circulatory system. As with anything, the more you ‘practice’ cardio training, the better, and more efficient your body becomes at it.

The key to leading a healthy lifestyle is variety. There is no miracle exercise that will make you that much healthier. Try as many different activities as possible. Find out the ones you like, and stick with them! Always be willing to try new (even potentially difficult) activities. Remember, it doesn’t have to be in a workout or in the depths of your basement to count as exercise. You may not be able to wake up without your morning jog. Your neighbor may hate running, but loves to play tennis. Your friend may feel lost without her daily aerobics. Who is better off? You all are!

Ideally, one should dedicate time to cardio training 3-4 times per week The length of the activity can vary from as little as twenty minutes, to an hour, or even longer. The key to getting the most out of your cardio session is the intensity of the workout. This intensity will vary from person to person.

Remember, there are 3 basic tenets of fitness: cardio conditioning, strength conditioning, and a healthy diet. All of these components work hand in hand towards maximum health levels; skip one and the other two will suffer. Excessive cardio will not make you healthier if you skip out on your weight training sessions, and vice versa. And overdoing both of these won’t matter if you don’t eat a balanced diet.

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• Tip of the Month

  May 2012

  A Healthier BBQ

  Main Courses-

  ½ Rack Ribs- 550cals, 37g fat. Chicken w/Skin- 450 cals, 36g fat. Chicken w/o skin- 330 cals, 15g fat. Grilled Filet (6 oz.)- 400 cals, 20g fat. Plank Salmon- 260 cals, 15g fat. BBQ Chicken Breast- 180 cals, 3g fat. Chicken Kabob- 140 cals, 6g fat. Cheeseburger- 470 cals, 23g fat. Hamburger- 330 cals, 16g fat. Turkey Burger- 300 cals, 11g fat. Hot Dog- 260 cals, 15g fat.

  Sides-

  Mac n Cheese- 400 cals, 3g fat. Potato Salad- 200 cals, 13g fat. Cole Slaw- 160 cals, 11g fat. Chips (2 oz.)- 300 cals, 20g fat. Grilled Clams (10)- 140 cals, 2g fat. Corn on the Cob- 120 cals, 2g fat. Fruit Salad- 100 cals, 0g fat. Grilled shrimp (8)- 50 cals, 0g fat. Grilled Pineapples- 50 cals, 0g fat.

  Drink Choices-

  Frozen Margarita- 325 cals.  Gin and Tonic- 200 cals.  Margarita on rocks- 170 cals.  Beer- 105-175 cals.  Light Beer- 55-85 cals.  Soda (12 oz.)- 150 calories.

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• Recipe of the Month

  May 2012

  Banana Raisin French Toast

  Nutrition Per serving:

  Calories: 318. Carbohydrates: 58g. Fat: 5g. Protein: 13g.

  INGREDIENTS:

  1 ripe banana, peeled

  2 teaspoons frozen orange-juice concentrate

  4 slices cinnamon-raisin bread

  2 large egg whites

  1/4 cup nonfat milk

  1/4 cup nonfat or low-fat plain yogurt

  1 1/2 tablespoon maple syrup, or honey

  1 teaspoon butter, divided

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