From Negative to Positive

Too nervous to join a gym? Don’t know how to get started? Think you can’t do it? Feel like you don’t have time for exercise?

Then you are thinking of every reason not to work out. You can come up with dozens of excuses, and they will be just that – excuses! It’s normal to have some negative thoughts, but you can turn them into positives. Concentrate on these positives:

1) Studies show that to lose weight and maintain the weight loss, you must exercise regularly. Diets alone don’t work longterm.

2) Exercise drives up metabolic rates.

3) Regular exercise will, on average, increase both the length and quality of your life.

4) Your heart will be stronger, blood pressure lower, lungs stronger, and you will reduce the risk of narrowing of the arteries.

5) Physical fitness goes hand-in-hand with mental fitness. Exercise relieves stress and tension, increases energy, and aids in the treatment of mild to moderate depression.

Overcome the temptation to put it off. Begin a regular exercise program, and you will feel better physically and mentally.

Come into Innovations Fitness. We will help you get started on making that positive change.

Frank Thomas is owner of Innovations Fitness. For more information you may contact him at 770-898-9691 or at innovationsfitness@gmail.com.

Liquid Disaster

Liquid diets can be disastrous! These diets work better for people who are morbidly obese and, for health reasons, have limited options. And even then, they should only be used under close medical supervision.

Some facts to consider prior to beginning a liquid diet:

If you choose a liquid diet, what will happen when you resume eating whole foods? The liquid diet is not helping you learn good eating habits, good nutrition, or how to control portions. You may be leaving your body short of vitamins, minerals and nutrients – possibly creating serious health hazards.

Some liquid protein diets have been associated with cardiac arrythmias, and many contain high amounts of sodium which can be especially detrimental to those with high blood pressure. They can also cause too much fluctuation in blood sugar levels for diabetics and cause loss of lean body mass in people who are mildly obese.

Beware of the claims that liquid diet programs make. They are rarely backed by scientific evidence and often fail to provide important information such as how much weight people tyically regain after completion of the liquid diet. They can also cause muscle cramps, dizziness, and other negative side effects.

Liquid diets leave you longing for the pleasure of eating. We were designed to eat – just not excessively and not in conjunction with a sedentary lifestyle. Liquid diets may also lead to binge eating later.

It is much safer to set up a regular diet and exercise plan that will be better for your body and provide longterm success.

Frank Thomas is the owner of Innovations Fitness in McDonough, GA. He & his staff at Innovations are available to help you find a healthy, longterm eating and exercise plan. www.innovationsfitness.com

Treading Onward

The most popular cardio piece in any gym is the treadmill.  Treadmills are also top sellers for home gyms.  They allow you to take a walk or run in any weather, at any time of the day or night.

Walking is great for calorie burning and workout for your cardiovascular system.  Leg strength and endurance is increased as well.  For optimal use of the treadmill, consider these recommendations:

1. Wear good shoes.  Walking or running shoes have broader heels and help with pronation control.

2. Familiarize yourself with the safety features of the treadmill first.  Be sure that you know how to stop it in case of an emergency.

3.  Be careful in getting on and off a treadmill.  Don’t step on a treadmill that is already in motion.  Start the treadmill slowly, and pay attention as you build up speed.

4. Be sure that your treadmill workout includes a warm up and a cool down time.

5. Hold onto the hand rails until you get steady, but then swing your arms naturally.

6. Keep your head up, shoulders back, chest slightly out, and hips aligned with the rest of your body.

7. Change the incline to work different muscles and decrease boredom.

8. Never run backwards.  It puts the lower back at risk because of poor alignment and increases your risk of falling.

9. Vary your speed.  If the speed of your walk into the gym is faster than your speed on the treadmill, you are not likely to see any benefit from your treadmill time.  Varying your speed provides a better cardiovascular workout and works different muscle groups.

10. Set the timer to a reasonable goal for you and stick to it until you reach your goal.

If you are new to using a treadmill or any other piece of gym equipment, we have personal trainers who can help you get comfortable and get the most out of your workouts.  Come by or call us at 770-898-9691 to schedule an appointment.

Frank Thomas, Owner, Innovations Fitness

www.innovationsfitness.com

 

Lies…Lies…All Lies!

Gym members and personal training clients often allow common misconceptions to get in the way of reaching their fitness goals. Following are just a few of those:

Aerobic (cardio) exercise is all I need to lose weight. Wrong! Good exercise programs for weight loss should include strength training and stretching as well.

Exercise makes you hungry. False. Intense exercise usually suppresses your appetite for a short time.

Exercise has to be hard. No - just think physical activity and add more to your daily routine. Walk the steps instead of using the elevator. Walk three times a day for ten minutes instead of one long 30-minute session. Get a partner to work out with you to make it fun and to hold you accountable.

Ab work will flatten your stomach. No! It strengthens muscles and improves posture. Fat is fat though, and you won’t see your abs by only doing a few ab exercises. You’ve got to go something to burn the fat.

No pain no gain! It has to hurt to workout. No. Exercise shouldn’t be painful. Yes, there will be a little muscle soreness when you do something new, but if it is pain then you should stop!  Soreness isn’t the same as pain.

Come see us at Innovations Fitness today to dispel those fitness myths! We will get you started on a plan toward better health. www.innovationsfitness.com 770-898-9691

Break the fast!  Don’t Skip Breakfast!

Your pants seem to be squeezing your middle a little too much. The bathroom scales say you have gained weight. Like many people, your body has been shedding muscle and replacing it with fat without your awareness.

As we age we tend to become less active. The fat we formerly burned with activity begins to collect. Most of us can make some noticeable changes by being more active, but we also need to be smart about what we eat.

Start the day right by eating. Breakfast means to literally “Break the fast”. Your metabolism slows down during sleep when you are not eating so that your body can conserve energy. So you wake up your metabolism when you eat breakfast. You should not skip breakfast any more than you would expect your car to start in the morning without fuel. Don’t expect your body’s metabolism to start its work of fat burning without fuel either.

Some quick tips for a healthier breakfast:

Eat a fruit like grapefruit first. You will gain fiber and vitamins and eat less of other stuff.

Stay away from high-sugar foods like danish and doughnuts. The blood sugar dip that will occur a couple of hours later will likely result in you seeking out another sugar rush to perk you up.

Get some fiber by eating cereals that are low in sugar, toast with a sugar-free jelly, or oatmeal.

Think egg whites. It’s the egg yolk that is bad. Eat a three-egg omelet with two egg whites and one egg yolk. The taste will be the same, but you will save 10 grams of fat.

Try ham, not bacon. If you want meat with your eggs, ham is leaner than bacon and sausage. If you have to have bacon, try Canadian bacon. You can eat twice as much for half the fat.

Low-fat pancakes are frozen and ready for the toaster. They typically have 1-½ grams of fat per three pancakes saving six grams over those that are made from scratch. Top them with fresh fruit instead of syrup or butter.

Buy frozen hash browns, but skip the instructions on the bag. Brown in a nonstick skillet with cooking spray. Cook on medium heat for 12 minutes per side for crispness. You will save ten grams of fat over hash browns fried in oil.

“Break your fast” with healthy options. For other help with a healthy weight-loss plan, call us at 770-898-9691.

Rev Up!

Getting fit doesn’t have to be a major production. Try these simple ideas to rev up your lifestyle:

1) Walk the dog 2-3 times daily.

2) Walk the mall. It can be fun in all types of weather. Some malls even give incentive to walkers.

3) Walk during your lunch hour.

4) Jump rope.  It is one of the top fat burners.

5) Get outside and ride a bike.

6) Use a fitness professional for a couple of sessions to teach you routines that are right for you.

7) Try simple exercise equipment like a body bar, mini trampoline, tubes and bands.

8) Lift weights 3 times per week. It can increase your metabolism as much as 20%.

9) Don’t get stuck in the same workout rut. For fun, do that favorite routine in backwards order.

10) Exercise during TV commercials at a high intensity. Try to do 8-10 commercial sessions in a day’s TV viewing.

Need some other ideas or some accountability to get you going?  Come see us!  www.innovationsfitness.com

Seniors Need Fitness Too

Nearly 60% of adults are not regularly physically active, and 25% are not active at all. Aerobic capacity often falls by half by the age of 65 creating a need for senior adults to focus on a quality diet and exercise program.

Regular walking and low impact aerobic activities can improve aerobic capacity. Exercise assists in transporting nutrients throughout the body helping you to feel stronger and better.

Senior adults who combine strength training with some aerobic activity often regain lost muscle, burn more calories, increase energy levels, ward off osteoporosis, and may see positive effects with blood pressure, cholesterol levels, joints, and balance.

Although you can’t change your chronological age, you can affect your biological age.  In addition to the many cardiovascular and strength benefits of regular exercise and a healthy diet, you can benefit from social and emotional effects that will improve your total well-being.

We are proud of the senior adults who improve their health by being members of Innovations Fitness. Come join them! We are here to help you get started! www.innovationsfitness.com

Lesser Obesity Kills Too

Morbid obesity is a contributing factor to cardiovascular disease and a host of other medical problems, but lesser obesity kills too! Every one percent your body mass index increases, you increase your chance of heart failure by five percent. Ouch!

Nearly 5 million Americans suffer from heart failure. The heart may not completely quit on you, but it often doesn’t work as well as it should. Often it can’t pump the volume of blood it should. Excessive fatigue and shortness of breath when exercising can be two of the many warning signs of heart failure. If you experience these, you should certainly see a physician for a checkup.

Are you at risk? Do you need to lose 15-100 pounds or more? Join us at www.henrycountyweightlosscenter.com or call us at 770-892-0085, and let’s work together for a healthier heart, better body, and improved lifestyle. What are you waiting for? How is your heart beating?

Why Diets Fail

Annually a multitude of weight-loss diets flood the market. Many are heavily marketed and sell briefly but fade away as their dieters gain back their weight. The Food and Drug Administration has over 30,000 diets listed with its agency, but the truth is that no single diet works for weight control. Statistically, 98% of diets fail, and most of their patrons gain back the lost weight and often more. If a magic diet existed, everyone would use it, and none of us would be overweight.

Fad diets fail due to nutritional deficiencies and their failure to focus on things people don’t want to do – change exercise and eating habits for life. We, as a society, eat too much and exercise too little to successfully lose weight and maintain it. Therefore, it’s important to learn proper eating habits and establish a consistent training regime.

We have the help you need to make that lifestyle change! We can teach you how to make better food choices and how to increase your activity so that you can find success when it comes to weight loss. Find out more at www.henrycountyweightlosscenter.com or call this week to find out more at 770-892-0085.