PAST ARTICLES (S.M.A.R.T., BOOT-CAMP, WOMEN & WEIGHTS, DECRIPTING FOOD LABELS etc.)
S.M.A.R.T.
Worried about 'The Battle of Bulge'?
Inspire Fitness encourages you to stick to your resolution like you would any other 'GOAL'. Make 2009/2010 your year of awareness. Too many times have I heard of people setting forth New Years Resolutions only to fall out of Resolution by the 6 week mark. So this article is written in an effort to assist you in staying
S.M.A.R.T. about your goal.
Many training circles realize this acronym 'S.M.A.R.T.'. Spelled out, it will help you stick, not only to your Fitness Goals, but to any other Goal in Life.
S:Specific - make sure you have a specific 'attainable' goal in mind. Something like; 'I would like to have more range of motion', or 'I would like to lose 10 lbs' or I would like to stop the rapid decline in my bone density' - all are specific goals. Write it down (in pen) and post it in areas frequented most in the home and at work. This will help you stay focused.
M: Measurable - your goal should be able to show a starting point and an end point. I am currently a sz 14 and want to be sz10. This goal can be measured. The same for lean muscle mass/ bone density/ cholesterol/ and many other goals.
A: Achievable - a goal that can be attained. Putting a time limit on your weight loss/ gain is acceptable, however remember safety when thinking numbers. Starting at a sz 18 and ending at sz 10 in 4 weeks in neither achievable or safe. Speak with one of the Inspirational Leaders or Personal Trainers at Inspire Fitness to assist you in setting an achievable goal.
R: Realistic - again this touches on the above-mentioned note 'achievable'. To make a 'realistic' goal, one must take all things into consideration. Work/ play/ family and then find balance with personal activities. Keeping in mind, your personal health and well-being are top of the list, as without it none of the other are possible ;)
T: Time - give yourself a time limit for each goal set. This will give you a date to work toward and ignite your inner competitor. To compete against oneself is not only satisfying but a great way to better fitness abilities along the way.
Remember; once you have attained your goal or the 1st portion of your long-term goal, DO NOT praise yourself with food. Food is fuel and should be considered as fuel only (except for chocolate - maybe ;-p). Present yourself with a small gift or token of affection for a job well done - for me it's shoes, for you it may be tickets to the Imax, a Hockey Game, day at the Spa or a new flat screen TV that calls your name every time you walk by it in the electronics department. Whatever it is, make it tangible and personal - this way you will always see it and remember why you have it. This small token will assist you in keeping sight of your next goal - 'Staying' fit the S.M.A.R.T. way!
Your S.M.A.R.T. solution is at Inspire Fitness. We have all the tools you will need to make and stick to your New Years Resolution and Fitness Goals.
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*© 2008 Trademark of Kellogg Company used under licence by Kellogg Canada Inc.
Women on Weights – benefits not bulk!
Fitness professionals consistently promote the benefits of regular weight-training. Research recognizes that a half pound of muscle is lost every year after the age of 25.
Fitness professionals consistently promote the benefits of regular weight-training. Research recognizes that a half pound of muscle is lost every year after the age of 25. We also realize one half of a percent reduction annually in our BMR (Basal Metabolic Rate). "Basal metabolic rate" refers to the energy used by our body at rest to maintain normal body functions.
The bottom line is that anyone interested in maintaining a good ratio of lean body mass to body fat, needs to be actively involved in some type of resistance training program. In spite of the strong facts, many women still struggle to overcome some of the fears and myths connected to weight training.
Years ago the weight room was traditionally a male domain. This made it intimidating for women looking to add resistance training to their workouts. Today, more and more women are breaking the threshold of weight rooms, but a high percentage of females continue to steer clear of this option. Misconceptions seem to be the number one culprit.
One of the most effective ways to overcome a hesitation to use weights is to hire a qualified personal trainer. This one-on-one experience can increase your knowledge, your skill level and boost your confidence. Another option is to sign up for a trainer with a friend. Working out with a partner can be less intimidating; also, it's more cost-efficient and can add to your motivation, intensity and fun.
The biggest stumbling block with women and resistance training is the belief that working out with weights will produce large muscles. Many fitness publications commonly showcase the physiques of female fitness athletes. It's important to remember that these are examples of the extreme.
These women have dedicated their lives to developing world-class physical specimens. This end result requires hours of specific dedicated training, diet and supplements. The moderate level of training the majority of us do will not result in anything close to that end result.
Athletes and Weights
Female athletes looking to compete in fitness shows or pose in magazines follow a very specific nutrition program most often with the assistance of professional trainers and nutritionists. There is a bulking up phase where protein levels are increased complemented by supplements that inspire muscle growth. As the timeline ramps up before a show, they then start to eliminate foods that increase body fat and dramatically reduce total calories. Immediately before a show, a very stringent diet is necessary to achieve the kind of look you see on the pages of the magazine. For most people, this would be unappealing and unrealistic.
Next, an extreme amount of cardiovascular work is also required for that camera-ready look. It is quite common for these female athletes to do from 60-90 minutes of cardiovascular activity every day.
The final key for female fitness athletes is the program itself. Female fitness athletes use very specialized programs and techniques. This type of programming engages the use of heavy weights with routines that are often split into two workouts per day. Female athletes can then rest between workouts and produce maximum effort and ultimately the desired results.
Women and Weights
What is most often recommended and prescribed for women outside of this competitive arena involves a much less extreme commitment. For the average female working out, the goal is not to gain large muscles but increase their lean body mass and develop strength that is functional for their daily lives. Different goals require a different program. In this case, a program would require using moderate weights 2-3 times per week for about 20-40 minutes along with a healthy balanced eating plan that still allows you to indulge once in a while.
The Goal determines the Results
Taking the time to compare the differences between traditional weight training programs and training designed for female athletes helps to close the gap on misconception. Education is the stepping-stone to conquering the many myths that have been perpetuated. Including regular weight training doesn't build big and bulky muscles, but it does help you to maintain your metabolism, strength and a lean and healthy look.
Committing to a regular strength-training program is our best and first step to protecting our bodies from the threat of osteoporosis and it increases the ease with which we move through life.
INSPIRE FITNESS FOR WOMEN has all the tools you will need to attain your goals. Not only do we have the tools, but we also have the knowledge and will guide you through the process while you are on your journey to better health. IF's Inspirational Circuit Leaders are here for you!
Remember, 10 minutes on the ProEllixe will swap out 20-30 minutes of weight training. Try it today!
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Another Great Article Endorsed by:
INSPIRE FITNESS FOR WOMEN
Learn how to decode a Nutrition Facts label
Learning how to read a cryptic food label can pave the way to a healthy, nutritious diet.
By Heather Camlot / Courtesy of Canadian Living Magazine
Do you know what you're eating? It may look like a simple slice of bread or helping of canned peas, but although the food itself seems harmless, the product's Nutrition Facts label may reveal a different story.
"We need to be more aware of what we’re putting in our bodies," says Anna Leiper, a clinical dietitian with the Nutrition Education Clinic of Capital Health in Halifax, N.S. "Especially now that we see the connection between our food intake and cancer, our food intake and specific diseases." These diseases include, among others, hypertension from too much salt and high cholesterol – which can lead to heart disease and stroke – from too much fat.
To help consumers understand what they're eating, the government of Canada introduced Nutrition Facts labelling in 2003 and made it mandatory on all prepackaged foods in December 2007. Knowing how to read and interpret the label can get you back on track for healthier eating and a healthier lifestyle. Here's how:
Understand the label's components
The standard label criteria states that calorie count and 13 core nutrients must always appear in the same order to make the Nutrition Facts easy to identify and use. Those nutrients include fat, saturated fat, trans fat, cholesterol, sodium, carbohydrates, fibre, sugars, protein, vitamin A, vitamin C, calcium and iron. Some companies further break down the facts – specifying the types of unsaturated fats or adding more vitamins and minerals – to promote their product’s healthy contents.
Read the whole label
Just because something is fat-free, it doesn't mean it's good for you, says Leiper. "If you're only looking at one component, you may make an inappropriate decision. Some snacks may not be fat-free, but they have fibre and a lower sodium content that make it more balanced than something that is fat-free without any nutritional value."
Know your serving size
"Serving size on the Nutrition Facts has nothing to do with a healthy serving size," says Leiper. "It just means that if you eat that serving size listed, then you're getting everything listed in the label below."
To find recommended healthy serving sizes, visit Canada's Food Guide. And when comparing similar products, always check the serving size first: When Leiper went to buy a candy bar, she noticed one had 13g of fat, the other 17g. She opted for the lower-fat bar, then realized the serving size for the 13g was for a third of a bar and the 17g was for the whole thing. "Sometimes companies will choose a serving size that makes the nutrition facts look a bit more balanced," she explains.
Follow the per cent daily value
If you aren't aware of a nutrient’s recommended serving size look at the percentages column.
"The percentages are such an easy way for the common consumer to have guidelines without knowing all the information that dietitians do," says Leiper.
Say you have two slices of pizza for a total of 18 grams of fat. The percentage is 28. That means you are consuming nearly a third of the total fat recommended for a day.
"You'll need to be very careful to eat lower fat options for your other meals or, if your going to eat your normal meals during the day, you need to bump up your exercise a little more to balance out the extra fat taken in," Leiper explains.
Avoid trans fats
If a food has less than 0.5g of trans fat, the company can put zero on the label. For proof-positive, check the ingredients. If the word hydrogenated or partially hydrogenated is used, there are traces of the nasty nutrient, which has been linked to heart disease, adult-onset diabetes and Alzheimer's. Trans fats from natural sources (animal and dairy products) are okay.
Look at the order of ingredients
Ingredients are listed in proportional order. If sugar is the first ingredient listed, it should raise a red flag. If it's a product that only has two ingredients and sugar is second, it may only be a minute amount.
Become a healthy eater
To become a better eater, Leiper advises:
• noting serving size first, and if you double the serving size, double what the label says.
• checking the calories – a healthy snack should be 100 to 200 calories.
• avoiding trans fat
• sticking to less than 2300 mg of sodium, the recommended daily amount; Health Canada suggests less than 1500 mg to help decrease the risk of hypertension.
• monitoring fibre. Aim for 25 to 35 g, about 8 g per meal and 3 to 5 g in snacks. Too much fibre at one time can cause abdominal distress.
Final words: have fun!
"Eating healthy doesn't have to be hard," insists Leiper. "Read the labels. Once you know what that label says, you can categorize it in your brain as an 'eat this thing any time I want', 'eat this thing every now and then,' 'eat this for special occasions.' “You just have to be intentional and mindful of your choices."
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