Educational Articles

Staying Fit Through the Holiday's

By: Bob Kron

 

'Tis the season we attend holiday parties and family gatherings. All of these parties seem to revolve around food and drink. It doesn't seem to matter what the celebration is for, but it seems we are constantly filling a glass and a plate. During this time of year, we often find that our workouts and healthy eating take a backseat to just about everything else in our busy social lives.

I would like to provide a few tips to help you make it through this stressful but joyous time of the year. All the while keeping off those holiday pounds.

1. Maintain your workouts
Not only will you burn off those extra calories, but weight training and cardiovascular training have been linked to decreasing stress. Even if you are short on time, something is better than nothing.

2. Watch the punch
Holiday punch is often filled with sugary alcohols and artificially sweetened juices. These calories are considered "empty" (no nutritional value) and all that sugar is quickly converted into fat. If you feel the need to raise a glass, try a glass of red wine. Not to mention some good, old fashioned water.

3. Veggies are King
By filling you plate with mostly vegetables you will find that you will be satisfied earlier in the meal. The desire for high carbohydrate dishes such as stuffing and sweet potato casserole will be diminished.

4. Skip the hors d'oeuvres
The tendency to over eat prior to dinner is extremely high. Typical hors d'oeuvres, scallops in bacon, pigs in a blanket, cheese and crackers all taste good but are generally high in calories and saturated fats.

5. Eat a small meal prior to the party or gathering.
If you are concerned about attending a party and having low will power, this is an excellent solution. About 30 minutes to an hour before the party, have a meal that you know will satiate you. Foods that will keep you full are typically high in fiber, high in protein and low on the glycemic index.

I hope these tips will help you get through this holiday season without adding those extra pounds. If you have any questions feel free to contact me.

Happy Holidays!

Summer Weight Training

Summer Workouts

By: Bob Kron

Summer is here and more people are engaging in a variety of outdoor activities. These activities can range from gardening to running. The one thing people do tend to become less involved in is resistance training.

In as little as 2 weeks off, people can start to lose any lean body mass gains they have achieved. We all know the benefits of weight training; increased lean muscle tissue, decrease body fat, lower cholesterol, improved heart health. Just to name a few. So, then why should we take the time off? Bottom line; we shouldn't!

A little time off can help rejuvenate the muscles. However, extended time off not only will have an adverse effect on the body but our motivation as well. The idea of getting started with a new routine after a "vacation" from resistance training can be somewhat depressing. That feeling of needing to, "start over", often leads to more people not starting again. At least until when its news years resolution time or the extra 5 lbs. of body fat returns. That is why it is important to set goals and have a plan.

Working with a personal trainer not only helps you keep the fitness levels up but also helps you to set goals and achieve them. Talk to your trainer about some goals you would want to obtain through the summer months. Also, ask your trainer to design routines that can be done outside on the nice weather days. Good trainers will be able to get you away from the monotony of an inside workout and give you a stimulating workout away from the fluorescent lights. At Center of Balance we offer a group training program that is well tailored to be outside on the nicer days. All of the exercises are resistance based with a cardiovascular theme. This optimizes fat loss and lean body mass gains.

We all know why we need resistance training, which is why it is so important to maintain a level consistency. Talk with your trainer we are here to help motivate, instruct and give you the best workout ( indoors or out) each and every day.

Multivitamin

The Importance of Multivitamin Supplementation

 

Are you eating 100% Certified Organic whole foods? Have you taken all processed sugar out of your diet? Stress does not exist in you life? You get 7 to 9 hours of sleep a night? You drink half your body weight in oz of water? If you answered no to many of these questions you should be taking a high quality multivitamin supplement. Even if you answered yes to all of these questions you still might not be getting everything you need from your diet.
With the way our food sources are grown, raised and fed, research has proven that the nutritional values within food have drop significantly, in some cases by over 50%. Many of the crops that are grown, are done so in the same fields year after year. The problem with this is the nutrients the crops need from the soil to be healthy have been depleted by planting the same crop in the same soil. Crops need to be rotated so the soil can replenish what it has lost.


Many of these same nutrient deficient crops are feed to the livestock that can be found on our plates. If the food they are eating is deficient then the animals themselves will be nutrient deficient. Also, to save on cost farmers are mixing into the feed ground up plastic and powder cement, which further stresses the livestock and lowers the quality of the food.


The Food & Drug Administration (FDA) has come out with daily vitamin and mineral recommendations. The only problem with the FDA's recommendations are that they are the basic values need to survive. Research has shown that the FDA's values are not what are needed to live optimally. The values are way to low. If you add stress and lack of sleep you will need even higher values. Research has also shown that it is almost impossible to get all of your nutrients from food due to the poor quality.


With the lack of a quality food source and the stressors that we face many people are lacking the vitamins and minerals they need to live optimally, we all need to take a high quality multi-vitamin that will bridge the cap and allow us to be at our best. Stop by and ask any of the trainers what multivitamin they recommend.

Ronald Lelko
Holistic Life Coach Level 1

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