"Let's get personal"

I was in the gym the other day around noon and I couldn’t help but come to the conclusion that a lot of people in the gym are clueless. What I mean is this, people who are overweight especially come in and sign-up for a membership in hopes to reach their weight loss goals and they don’t know where to start. They don’t know what equipments to use, how long they should use it or even how to set them up correctly. This is frustrating for a lot of people, especially for those who never set foot in a gym before. I have seen this happen several times when I worked at a gym that opened in 2010. People would walk in and say they would like to sign-up. I sign them up, go over the contract, and lastly give them a tour of the facility. They seem so happy and excited to get started. Most people start working out right after they join. Then, not even 10 minutes later they come to the front desk and ask one of the employees to show them how to use the machines and they ask for an opinion of how much  cardio they should do or how much they should lift in weights. I have been asked by women on several accounts for advice on workout regimens. I was happy that they asked but I knew I could not help them because I wasn’t a certified trainer or nutritionist. Believe me, I wanted to offer them advice because a lot of the questions I knew the answer to. Anyways, with all this being said the only conclusion to this problem is that it would be helpful for people who are serious about living a healthy lifestyle and becoming successful in the gym is to get a personal trainer. I know people would look at me crazy and say they cannot afford a trainer. However, you do not need a trainer forever maybe for the first week or two, then periodically. This would be a great starting point for those who don’t know the first thing to do. This way they know how to operate and adjust the machines, find out what is comfortable for them, and they could be placed on a plan to follow to reach their goals. I have a personal trainer who I train with every 2-3 months. I have 6 one hour long sessions (2 days a week for an hour for 3 weeks) then after the three weeks I workout by myself until another 2-3 months. That’s 6 one hour long sessions for $175 dollars; not bad at all. My point is this; a personal trainer is a great starting point for anyone. You learn new techniques and styles. Therefore you never get bored and you can switch up your routine.

Healthy Food Options

There are two important components when trying to lose weight. 
1.) Exercise
2.) Nutrition

You cannot achieve weight loss with just exercise and nutrition alone, it takes both. Many people I have talked to struggle with nutrition. The majority of results happen in the kitchen. Once you have finished your workout, your body is still in fat burning mode. So it is important that your body is fueled with healthy foods.  Now, I know we all are busy with school and work so we really do not have time to spend on meals, but that is where dedication and commitment comes in. A good way to prepare your meals is to choose one day out of the week; typically on Sundays and prepare lunch and dinner for that week. Your meals should consist of protein, vegetables, and grains.

Example of meals:

4 oz. grilled chicken breast
1 cup brown rice
1 cup mixed vegetables

This is easy and simple to make and you can eat this for lunch or dinner for the entire week.  This is not a diet but a lifestyle change. Diets are temporary and do not work because after you lose the weight you have to maintain the weight loss. You cannot do that by going back to your old eating habits.

 http://www.webmd.com/food-recipes/tc/healthy-eating-preparing-healthy-meals

Continuation of more WATER!!!

We all know that water is extremely important. Many people love water and a lot of us hate it. I’m sure all will agree that we cannot live without it. Despite how we personally feel about it, water can do so much such as help prevent many illnesses and diseases. Something I didn't know either! I asked my Doctor why I and other people urinate so much at night time. Answer from my doctor = Gravity holds water in the lower part of your body when you are upright. When you lie down and the lower body (legs and other things) seeks level with the kidneys it is then that the kidneys remove the water because it is easier. This then ties in with the last statement!

I knew you need your minimum water to help flush the toxins out of your body, but this was news to me. Correct time to drink water... Very Important. From A Cardiac Specialist!  Drinking water at a certain time maximizes its effectiveness on the body: 2 glasses of water after waking up - helps activate internal organs 1 glass of water 30 minutes before a meal - helps digestion 1 glass of water before taking a bath - helps lower blood pressure 1 glass of water before going to bed - avoids stroke or heart attack So, I hope this motivates you to drink plenty of  water if your not  and you will see and feel the change in your body.

"Gotta get those 8 glasses of water in"

Ok, I have been getting a lot of questions on what is  the easiest way to incorporate 8 glasses of water into my  daily routine. I'm not a  big water drinker either but I  push myself to drink at least 8 glasses. When I get up in the morning I drink 1 glass before breakfast. This is also good because I am fuller before I eat and so therefore I do not over eat. I went to Wal-Mart and purchased a big water bottle and I fill it up with water and sip on it all day at school until it is gone. Another Idea: Chrystal Light. This is a great alternative if it is really difficult for  you to  not drink plain water. Chrystal Light comes in different flavors and in single packets that you can pour in your water bottle. No sugar and about 10 calories each. Hope this helps!

http://www.kraftbrands.com/crystallight/Pages/default.aspx#/home

Get up and get moving!

Working out at least 3-5 days a week is the surest way to loose and maintain weight. Cardio and strength training plays a big part all together. Yes, even women should lift weights. Not to bulk up, but train each muscle group and it burns more calories than cardio alone. Joining a gym is a good idea but let’s face it, a lot of us don’t have time or the money to do so.  There are several options to choose from such as fitness DVD’s where you can get a nice workout in the comfort of your own home or get out and walk a mile or two on a nice day. Also, there are all sorts of equipment you can use such as dumbbells, resistance bands, and medicine balls. Even on the go you can make choices to fit workouts in. For example, Instead of taking the elevators use the steps. Park farther than you normally would and walk the extra distance.  Every movement counts. Having a workout partner is a great way to stay motivated and hold each other accountable while at the same time having fun. So, GET UP, AND GET MOVING!

Eat This Over That!

As college students, we are exposed to so many different food options on campus. Pizza, hot dogs, hamburgers, fries you name it. Now most of us don't really pay attention to what we eat or how much we consume on a daily basis. Let's face it. Fast Food is tasty, convenient, and cheaper. It is actually expensive to eat healthy. Even though there are healthy options to choose from on campus, we go directly to the fast food line. Now, if you stay in the resident hall I know it is a constant struggle everyday especially when you have a meal plan. Commuters have it  rough too. We are tempted to buy something unhealthy on campus or drive to the closest McDonald's or Wendy's for lunch. I am going to share with you some tips to make healthy options. 


1) Eat every 2 to 3 hours


2)Choose one day out of the week to prepare your meals for the week


3)Your meals should include Protein, Carbs, and Veggies.


4)Portion Control


5) Drink plenty of water (8 glasses daily) 


5) Choose healthy snacks in between meals.


I know this is easier said than done, but I can assure you will feel better during the day. You will notice a change in your energy. It is AMAZING how bad we feel when we consume so much food high in fat and chemically processed foods. When I eat better I feel the difference. It is like when you eat a big meal and you want to go straight to sleep afterwards. 


As a senior college student I am making better food choices as well as exercising daily. I really dislike the word "Diet" because it is so temporary. These habits should be a way of life. So I encourage you to take control and start eating healthier. You will feel better . I promise you!