An Easy Way to Boost Metabolism

This past Spring I shared with you a three-part walking routine that is sure to help manage your weight. I didn't include any fancy research to support the routine as my main goal was to simply get you moving.

Well RealAge.com found a study in the Journal of Physiology that says you can receive impressive health benefits by exercising just twice a week for roughly 20–25 minutes -- keeping a low to moderate pace with occasional higher-intensity minutes mixed in.

The results? Significant boosts in both metabolism and fitness levels.

Don't Sweat It

And here's the kicker: Folks didn't have to go all out and kill themselves during the high-intensity minutes. They picked up the pace just a bit, anywhere from eight to a dozen times during their mini workouts. Bottom line: Endurance exercise of any kind -- even for a handful of minutes -- will help boost the production of mitochondria in your muscle cells.

And that's good news for your health, because the more of those little energy generators you have inside your muscles, the better your muscles are able to convert glucose and fat into energy. Translation: improved metabolism.

When a Little Means a lot

Of course, more exercise is always better for you (barring becoming an exercise addict). The more you work out, the more mitochondria you'll have doing good things for your body -- like boosting your metabolism and potentially reducing your risk of high blood sugar and obesity. So now you have no excuses -- especially when less than 30 minutes of light exercise showed such smart health benefits.

Okay, you got the facts, now get out there and start moving. The Fall is the perfect time to enjoy your power walking by yourself or with a friend.

To find out more visit RealAge.com. For more ideas on what to do for mini-exercise routines please contact me at Emil@fit4lifenyc.com.

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Sip this Sweet Drink to Curb Your Appetite

I came across this great article by RealAge.com. It's perfect for the person on the go. If you don't have time to eat your calories there are some great ways to drink your calories. The key is to consume the right nutrients.

The fruit-and-yogurt smoothie craze has caught on like wild fire, but are you sure your smoothie is packing the right kind of punch or is it just packing on the pounds?

Research shows that a fiber-and-protein-rich snack at midmorning keeps appetite under control, so you eat a smaller lunch later -- a good 274 calories smaller!

An Appetite-Curbing Combo

In a recent study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent.

Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer.

Roads to More Protein and Fiber

A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber.

To read the complete article visit RealAge.com.

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Top 10 Frightening Fall Foods

Oh, the joys of Fall: leaves changing color, wearing jackets every day, and perfect football weather. Pretty soon it will be time for you to have an excuse to drink hot chocolate every night!

Comfort foods, especially around Thanksgiving, are only an arm’s length away. Beware before you pick up that warm apple pie or big bowl of chili. Researchers at WebMD are telling us to stay away from these top fattening fall foods, but they left us with delicious alternatives.


1. Pot Pie
Store bought and homemade pot pie can have more than 1,000 calories in one pie. Not to mention a ton of salt. Instead try a roast chicken breast and a warm whole-wheat roll.

2. Tailgate foods
You’ve got to have a burger, a brat, queso dip and some spiked cider; how else will you stay warm during the game? Eat from a plate instead of grazing the entire menu. Also, if you’re throwing the tailgate bash, serve veggies and low-fat dip as part of your buffet.

3. Oktoberfest = Calorie fest
Bratwurst has about 95 calories per ounce. To put that in perspective, one ounce is of meat the size of 1 tablespoon of peanut butter. When it comes down to it eat smaller portions, choose light beer over regular, and limit yourself on how many “Das Boot” challenges you do.

4. Chubby Chili
The most important thing to remember is that chili can be an incredibly healthy meal... when prepared correctly. Instead of beef or sausage stews smothered with cheese, try chili’s with plenty of beans, veggies, spices, lean meat and a sprinkle of cheese.

5. Cream soups and Hearty Stews
Baked potato soup from Panera has 22g of fat and 1210mg of sodium. If you’ve been paying attention, that’s not exactly an ideal meal. Most restaurant soups and stew are loaded with cream, cheese and/or meat. If you choose a bread bowl or add noodles, you add extra calories. Choose broth-based and vegetable-based soups to fill you up for fewer calories.

6. Seasonal Beverages
If you wait every fall for Starbucks’ Pumpkin Spice Latte, maybe you should reconsider. From lattes to hot chocolate to eggnog, seasonal drinks can carry up to 350 calories. Try hot green tea, which is calorie free and full of antioxidants.

7. Carmel Apples
Creations like these make nutritionists all over the world just cringe. A beautifully healthy apple turns into a body wrecking machine. Instead of the thick layer of caramel and nuts, try apple slices with a small portion of low-fat caramel dip.

8. Pies
The idea begins right, using fresh fruits or nuts, but buttery crusts and ice cream on the side adds too many calories. Minimize calories by skipping the crust, using light whipped topping, and keep the portions small.

9. Mac & Cheese
Kraft has nothing on your Aunt’s homemade macaroni and cheese. When the casserole dish comes your way, remember small portions. If you make it yourself, modify the recipe using low-fat cheese and milk, and even throw some veggies in!

10. Mashed Potatoes and Gravy
Whether the gravy comes from a package or straight from the turkey drippings, it’s not all gravy with gravy. Try mashed potatoes without gravy.

For the complete list of foods please visit WebMD Healthy Eating & Diet

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New Study: Losing Weight Quckly is Better Than Slow-Go Weight Loss

A new study out of the U. of Florida found that the key to long-term weight loss and maintenance is to lose weight quickly, not gradually.

The study split 242 women into three different groups:

FAST Loss = 1.5 lbs. a week
MODERATE = 1 lb. a week
SLOW = .5lb. a week

The authors then looked at the womens' weight loss at 6 and 18 months, as well as any weight regain.

They found that there were long-term advantages to fast initial weight loss. FAST weight losers lost more weight overall, maintained their weight loss for longer and were not more likely to put weight back on than the more gradual weight losers.

In particular, women in the FAST group were five times more likely to achieve the clinically significant 10 percent weight loss at 18 months than those in the SLOW group and those in the MODERATE group were nearly three times more likely to achieve this milestone than women in the SLOW group.

How did they lose the weight?

These women followed a six-month lifestyle program that included the following:

• Encouraging them to reduce their calorie intake.
  
• Increase their moderate intensity physical activity.
  
• Supported with twice a month contact in the form of group sessions, telephone contact or newsletters.

This is a very similar model to our Slim Down fitness program. Participant care and support are our priority because we understand that weight management and lifestyle change takes time.

To test drive our program and see how our participants see amazing results, join us for a week of complimentary Summer Slim Down events.

------>Click here for more info and to register for your VIP Pass<-------

Your friendly fitness pro,

Emil Ramnarine
slimdown@fit4lifenyc.com
free report: 4 Simple Steps to Slim Down Success

Check out the complete study here.

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Creating Blue Sky Time

Giving of your time to help others is a good thing, right?

It's rewarding.

You get that warm, fuzzy feeling.

And it may simply just feel good.

But what happens when you're constantly giving to others and don't spend enough time taking care of yourself?

As a 17-year veteran of the non-profit field I can tell you exactly what happens.

Weight gain.

Increased stress.

High blood pressure.

Exhaustion.

Back and knee pain.

I used to suffer from all of these until I decided enough was enough.

I dropped 20lbs., got rid of all joint and back pain, and my blood pressure became normal again.

The best part was that I became more productive and had more energy to get me through the long days.

How?

I started by creating Blue Sky Time for myself.

Blue Sky time refers to the time that you make for yourself that doesn't involve work or chores.

It's your time to have fun, re-energize, rest and simply enjoy life.

There are variations of this technique but here's the one that I used and continue to use.

What you'll need:

• A calendar - phone, computer or planner will do
• 4 markers - red, green, yellow and blue
  

What the colors represent:

GREEN = ACTION: This represents your daily work responsibilities. Think of green as the ACTION color where you are able to accomplish your daily goals.

YELLOW = PLANNING: Create time in your day where you can sit quietly and plan. For example, before starting your daily work responsibilities take 15-30 minutes to organize and prioritize your daily To Do list.

RED = UNTOUCHABLE: This represents meetings, appointments and tasks that you absolutely should not move, reschedule or cancel. For example this may be a staff meeting, a one on one supervision meeting with a staff person, a meeting with your supervisor, even a doctor’s appointment.

BLUE SKY = “ME” TIME: This represents everything not related to work or chores. This time is meant specifically for rest, relaxation, re-energizing and enjoyment. For example, taking a nap, reading a book, going to the movies, exercising, having dinner with a friend.

Getting Started:
1. Select a week that has a clear start and end date. I would recommend Monday - Sunday to keep it simple.

2. Looking at your week ahead start by coloring in your Blue Sky time. Use "I" statements as seen in the sample calendar below.

After you've picked all of your Blue Sky Time then mark in your Red=Untouchable followed by Yellow=Planning and ending with Green=Action.

9-9:30a.m. - Create To Do List for the day
9:30a.m.-12p.m.
12-1p.m. - Lunch w/ Lisa (co-worker)
1-3p.m.
3-3:15p.m. - Re-visit To Do list to see what needs to be done and decide if anything needs to be pushed to the next day
3:15 - 4p.m. - 1 on 1 mtng w/ Amy to finalize project
4-5p.m. - 1 on 1 supervisory meeting with Steve
5-5:30p.m. - Wrap-up and plan for the next day
6:30-7:30p.m. - I will attend a Slim Down Fitness class (shameless plug)
8-9:30p.m. - I will attend Jose's birthday dinner

3. Once you have created your weekly calendar commit to it. It may be tempting to move your Blue Sky time around to accommodate other things happening in your life. Fight this urge.

Don't forget to join us next week for unlimited fat-blasting Slim Down fitness classes, our Foods that Fight Belly Fat mini-seminar, and our Summer in the City Happy Hour.

Simply click here to request your complimentary VIP pass.

You can find complete details here:

Slim Down with Fit 4 Life NYC

It's time you started making yourself a priority.

As always, I'm here to help so feel free to contact me at slimdown@fit4lifenyc.com.

Your friendly fitness pro,

Emil

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Let us help you Slim Down for the Summer

With swim suit season right around the corner, let us help you get beach-body ready.

Join us for a week of FREE unlimited Slim Down fitness classes, a Foods that Flatten the Belly seminar and a Summer in the City Happy Hour.

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

We are committed to helping you get the body you have always wanted and desired.

PLEASE NOTE: Passes are limited and will be provided on a first come first serve basis. Offer expires Friday, June 18th.

Fat-blasting Slim Down fitness classes...
M, W, & Th, 7-8a.m. & 6:30-7:30p.m.

Move at your own pace in classes that offer a perfect combination of fun, variety, and fat burning. In our small classes you will experience a mix of resistance training, ab work, fitness games, kickboxing, and cardio.

All fitness levels are welcome!

Class schedule
Monday, Wednesday & Thursday
7-8a.m.*
6:30-7:30p.m.**

Locations
* All morning classes are held in Fort Greene Park, Brooklyn
** All evening classes are held at our studio @ 310 Atlantic Ave. b/t Hoyt and Smith streets

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

Foods That Flatten the Belly
Wednesday, June 23rd from 7:30-8p.m.

Find out how you can eat your way to a flatter belly.

• Learn what foods are best for reducing abdominal fat.
• Learn what foods can maximize calorie burn.
• Great belly flattening dining out options.
  

Location
310 Atlantic Avenue b/t Hoyt & Smith streets
(takes place directly following the Slim Down fitness class)

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

Summer in the City Happy Hour
Thursday, June 24th from 7:30-9:30p.m.

We'll wrap up the week by celebrating with food, fun, and music!

Guests are welcome so feel free to invite your friends, family and co-workers.

Thursday
Kili Lounge
7:30-9:30p.m.
81 Hoyt Street (b/t State and Atlantic Ave.), Downtown Brooklyn, NY

To get your complimentary VIP Slim Down pass click here:
Slim Down today!

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Quick and Easy Portuguese Chicken and Pasta

Lately my wife and I have been making better efforts to cook more.

With our busy schedules and taking care of an active 17-month old, finding the time can be tough.

Since I love to grill, I thought I would share an easy to follow nutrient-packed recipe that will take no more than 20 minutes to prep and cook.

By the way, this recipe was inspired by my neighbor Tina who taught me how to make her famous Portuguese chicken. I took some liberties and added my own spin to it. Hey, isn't that what cooking is all about anyway?

If you have any questions please let me know.

Buen provecho!

Portuguese Chicken w/ Pasta and Veggies

Ingredients:

• 2-4 Chicken breasts
• 1 cup of frozen green beans or your favorite frozen veggies
  
• 1/2 chopped onion
  
• Whole wheat pasta of your choice
  
• Pesto sauce or spaghetti sauce
  
• 1/4 cup Honey Dijon mustard
• 1/4 cup BBQ sauce
• 3 garlic cloves - minced
  
• 1/4 cup White wine vinegar or if you can find Portuguese vinegar, even better
  
• 2 table spoons Worcestershire sauce (optional)
• 2 table spoons low sodium soy sauce
  

Instructions:
Before you begin cooking you will want to marinade the chicken for at least 1 hour. To make the marinade mix together the honey dijon mustard, bbq sauce, garlic, vinegar and Worcestershire sauce. I would recommend playing with the amounts until you find a flavor that you really like.

1. Start by boiling the water for the pasta. Once it comes to a boil add the pasta.
2. While the pasta is cooking put the chicken on the grill.
3. While the chicken is grilling, mix together the frozen green beans and onion in a frying pan. Add 2 table spoons of water and the soy sauce. Cook over a medium heat. You want to make sure the onions end up nice and soft.
4. Once your pasta has finished mix in enough pesto sauce to your liking. By this time the chicken would have finished grilling.

If you time everything just right the pasta, veggies and chicken will finish around the same time so your food will be nice and hot.

Try these variations:

• Spaghetti sauce instead of pesto
  
• Substitute the pasta for a sweet potato
  
• Mix in diced red peppers with the onion and green beans
  
• Asparagus - grilled
  

I would love to hear your comments.

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How to Walk Off Your Belly - part 3 (putting it all together)

Okay friends, we've come to the final part of my 3-part series, How to Walk Off Your Belly.

If this is your first time joining us you may want to read the preceding entries, Intro-HiLo, Part 1-Ab Attack, and Part 2 - More Walk, Less Talk.

In Part 3, we're going to pull it all together. This entry is going to combine exercises from all of the entries for the purpose of bumping up the intensity, maximizing caloric burn and adding even more variety to your workout routine.

Enjoy, and as usual I would love get your comments regarding the workouts.

Target: Total Body

Time: 30 minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

The routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
Complete each exercise for 2 minutes before moving to the next one. See exercises below. Repeat this sequence as many times as possible for 25 minutes without stopping.

Warm-up: 2 minutes/WS 7 (dumbbells optional)

Arm Pumps: WS/10
Knee to Elbow: WS/5 (move at a pace that allows you to maintain form)
Arm Pumps: WS/10
Walking Lunge: WS (move at a pace that allows you to maintain form)
Arm Pumps: WS/10
Shoulder Press: WS/7 (advanced walkers may go up to a 9 or 10)
Arm Pumps: WS/10

Cool down: 1 minute/WS 4
Stretch: 2 minutes (for recommended stretches visit Part 2)

Exercises:

Arm Pumps:
The focus here is speed! Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.







Knee to Elbow:
Focus on form rather than speed. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.





Walking lunge:
Maintain your walking form, but stride out as far as you can with your lead leg. You should end with a 90 degree bend in your front leg and your back leg will be slightly bent. NOTE: Keep your back straight, chest up and eyes looking forward. You may place your hands on your hips to help w/ balance. If using dumbbells hold them down by your side as you lunge.





Shoulder Press:
Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.






Good luck and let me know how it goes!

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How to Walk Off Your Belly - part 2

By now I hope you've had a chance to try both my HiLo and Ab Attack walking routines as detailed in part 1 of this 3-part series.

Today I want to share with you a power walking routine that I call More Walk, Less Talk.

As you can tell from the name, this routine it is designed to get your heart rate up and keep it up. It doesn't mean you can't talk to your walking buddy, it means you may be doing less of it.

Before you get started carefully read over the part on proper form. Due to the fast pace of this routine there have been some additions made.

I have also provided some recommended stretches.

When you are finished please share your comments. I would love to know what you thought of the routine.

More Walk, Less Talk
Target areas: heart, legs, glutes, stomach

Time: 30-minutes

What you will need:

• Comfortable athletic shoes
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
• 2 or 3lb dumbbells or ankle weights (this is optional and I would only recommend using weights once you have mastered the proper form)
  

Form:

• Upper body - Chest up, shoulders back and down, chin up.
  
• Stomach - Keep your stomach tight while keeping your breathing steady.
  
• Arms - Elbows are 90 degrees and you're going to pump as fast as you can.
  
• Feet - When you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot. MAKE SURE YOUR FEET LAND UNDER YOUR BODY, not in front.
• Overall - Keep your body relaxed and fluid. Careful not to let the shoulders rise up as this may cause extra tension.

Routine: WS = Walking Speed (1 = slow, 5 = basic walk, 10 = power walk)
The goal is to walk as quickly as possible for as long as possible without slowing down.

Beginners:
Warm-up: 2 minutes/WS 7
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
5 minutes/WS 10
5 minutes/WS 8
Cool-down: 3 minutes/WS 5
Stretch 5-minutes

Intermediate/Advanced: (for more of a challenge carry 2-3lb. dumbbells or strap on ankle weights)
Warm-up: 2 minutes/WS 7
25 minutes/WS 10
Cool-Down: 3 minutes/WS 6
Stretch: 5 minutes

Stretches:

Torso twist: Stand with your feet a little further than shoulders width apart. Keep your hips facing forward and twist left, come back to center and twist right.

10 reps on each side.







Quad Stretch: Stand with your feet about shoulder width apart. Hold on to a wall or pole if you need to. Keep your head up, eyes facing forward and back straight. Do not lean forward. Grab the shoelaces of your left foot and pull the foot toward your left glute. Keep your knees close to one another.

Hold for 15 seconds on each leg. Repeat the stretch three times on each leg.

Variation: You may also do this stretch by lying on your side.




Calf stretch: Begin with your body in the form of a triangle with your hips pointing up. Place the feet about shoulder width apart. Place your right foot over your left food and drive your left heel towards the ground. Hold for 15 seconds and repeat on the other side.

Complete the stretch three times on each leg.


Hamstring stretch: Begin with your feet wide. Lean over from your waist and reach for your right foot. Try not to bend your knee. Hold for 15 seconds and then move over the the left foot.

Complete the stretch three times on each leg.

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How to Walk Off Your Belly - part 1

Last weekend I participated in an MS Walk with my family and our good friend Paula.

Paula has been living with multiple sclerosis for the past 10 years.

If you were to ever meet her you would never know it.

She is an active, busy mother of two and one of the most giving people I know. To date, I can honestly say I have never heard her use her MS as a reason for why she can't do something.

She completed the entire 5K walk exhausted, but with a proud smile on her face.

So, today I am dedicating one of my favorite walking workout routines to a true champion, my friend Paula.

How to Walk Off Your Belly - part 1
Target areas: abs, thighs, glutes, shoulders

Please note: If you find this workout too difficult you may start off with my HiLo Walking Routine.

What you will need:

• 30 Minutes
  
• Comfortable athletic shoes
• 2 or 3lb dumbbells
• A watch
• Any outdoor space will work
• Fun, upbeat music (optional)
• A friend (optional)
  

Focus on form:

• Upper body - chest up, shoulders back and down, chin up
  
• Stomach - keep your stomach tight while maintaining steady breathes.
  
• Arms - will remain at a 90 degree angle for most of the time.
  
• Feet - when you step act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Intensity will get you results:
In order to see results you must focus on intensity rather than distance or volume. You are going to use a simple 1-10 speed walk scale (1 = super slow, 5 = standard walk, 10= speed walk). For this routine you're going to stay between a 5 and a 10.

Getting started:

You will alternate between 3 different movements:

1. Shoulder Presses: Place a dumbbell in each hand. Start with your hands at shoulder level, palms facing one another. As you take a step press your arms up towards the sky until they are straight and parallel to each other. Continue pressing up and down while you walk. Maintain a tight torso by squeezing your stomach.

Modification: If your shoulders get tired before your time is up hold the dumbbells at shoulder height while you walk. Keep your stomach tight.




2. Knee to elbow: You will need to slow down at first as this will take some coordination. While walking bring your left knee up to meet your right elbow. The goal is have the knee and elbow touch. If you are unable to do this do your best in getting them as close together as possible.

DO NOT lean forward or round your back. To start out your knee and elbow may meet around the belly button. As you get better the knee should be able to come up higher meeting the elbow at about chest height.


3. Arm Pumps: Keep your elbows at a 90 degree bend. Pump your arms front to back as quickly as possible while you walk. Be sure each arm pump is in stride with each step you take.

The Routine: WS = Walking Speed (1 = super slow, 5 = basic walk pace, 10 = speed walk)

Warm-up: 3 minutes/WS 7 (holding the dumbbells is optional during the warm-up)

Shldr. Press: 2 minutes/WS 8
Arm Pumps: 2 minutes/WS 10
Knee to Elbow: 2 minutes/WS 5 (Go slower if you need to. It is important to focus on form rather than speed.)

Repeat this sequence 4 times without stopping.

Cool down: 1 minute/WS 4 (holding the dumbbells is optional during the cool down)
Stretch: 2 minutes (hamstrings, calves, thighs (quads) and arms)

Variation: Since your arms are moving at all times it may be difficult to look at your watch to track the time. Using a point of reference may help. For example, if you are walking around a track change the movement each lap. If your are walking on the street change the movement for each block that you walk.

Another fun way to mix it up is to use music. With the change of each song, change the exercise. Continue alternating between all three movements.

Stay tuned for part 2 of my How to Walk Off Your Belly series...

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Take care of your body and the Earth today

Earth Day is the largest, most celebrated environmental event in the world.

Today, over 1 billion people in 170 countries will take action to improve our precious planet.

There are a number of things you can do to make a difference, but let's focus on two simple ways you can improve the environment and your health.

1. Stop buying plastic water bottles.

In our Slim Down fitness program we are encouraging all of our participants to stop bringing plastic water bottles to class, instead bring a refillable bottle.

A few weeks back my wife bought us both Contigo water bottles. I love mine.

They're BPA free and there's a cool clasp that allows you to hook it on to your back pack or belt. My favorite feature is the easy to use spout that works like a trigger.

My bottle holds 24 ounces of water, so it's easy for me to track my water intake.

Remember this little tip when it comes to drinking water: drink half of your body weight in ounces.

I currently weigh 170 pounds, so that's about 85 ounces of water. Or about 3.5 bottles of water.

2. Walk everywhere!

If there were an exercise hall of fame, walking would be my vote for the first inductee. The health benefits are endless, you don't need any fancy equipment and just about anyone can do it.

Here's one of my favorite walking routines called the HiLo. I named it this because of the back and forth change in walking pace. It can be done over your lunch hour or at a nearby park.

Time: 30 minutes

What you will need: Comfortable walking shoes or sneakers, watch, upbeat music (optional).

Walking form:

• Upper body - chest up, shoulders back and down, chin up.
  
• Stomach - keep your stomach tight while maintaining steady breathing.
  
• Arms - will remain at a 90 degree angle.
  
• Feet - when you step, act like you're pawing the ground (heel-to-toe), push off of the ball of your foot.

Routine:
You are going to alternate between a moderate and fast walking pace. To see results you must challenge yourself, so during the fast walking parts you should be breathing hard.

MP = moderate pace, FP = fast pace

• Warm for 3 minutes by walking at a normal walking pace.
  
• FP - 2 minutes. Really pump your arms.
  
• MP - 2 minutes. You will slow down, but keep the arms moving.
• FP - 3 minutes.
• MP - 3 minutes.
• FP - 4 minutes.
• MP - 4 minutes.
• FP - 3 minutes.
• MP - 3 minutes.
• Cool Down for 3 minutes by walking at a normal walking pace.
  

Variation: Pick 8-10 of your favorite upbeat songs. Make your last song a favorite low key, relaxing song for the cool down. Each time the song changes, change your pace. Alternate between fast pace and moderate pace with each song.

Up next, How to walk your belly away...

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4 Easy Ways to Get Spring Fit

I spent this week participating in one of my favorite chores - packing away my winter clothes.

I know what you're thinking, "who has a favorite chore?"

It's not necessarily the chore of packing that gets me excited. That in itself is pretty boring. I like the symbolism.

Spring represents a time for change, new opportunity, a fresh start, rejuvenation. It's a time to shake off the winter blues and enjoy the longer, sunnier days.

But for many this can be a frustrating time of the year as well.

You may find that your favorite pair of spring jeans from last year don't quite fit the same. You may also find it to be true with t-shirts, blouses, or shorts.

And to add to the disappointment, you step on the scale and realize you gained 5-10lbs. over the cold weather months. All of this is enough to bring back those winter blues.

No to need worry anymore because I have a plan that's going to make you look and feel better.

I'm not here to talk about why your clothes don't fit you anymore, we'll save that for another time.

I'm here to help you look your best in your spring clothes, and even better, keep you looking great well into the summer months.

Wouldn't it be nice to go shopping for a new bathing suit rather than clothing one size larger?

I have provided you with 4 Easy Ways to Get Spring Fit. Although the word "easy" can be interpreted many different ways, also feel free to plug in the word "realistic." Forget quick fixes and starving yourself, this is straightforward, result-producing stuff.

So, if you are ready to lose the winter weight, frustrated because you're not seeing the results you want or you simply don't know where to start, let's get going.


1. Create a Plan for Success: "If you fail to plan, plan to fail."

Whether you are trying to lose 5lbs. or 50lbs., doing it without a plan will ultimately lead to frustration, inconsistency, and lack of motivation. Even worse, it can even lead to weight gain.

A common mistake most people make when coming out the cold weather months is thinking they can lose all their winter weight overnight.

Don't get me wrong, I'm all for positive thinking, but as I said before I'm not here to give you a quick fix. I'm here to deliver the truth about how to not only lose the weight, but keep it off in a smart, realistic way.

Here are the key components to creating your plan for success:

Simple - Start with a very basic, simple goal such as "I will walk for 15 minutes over my lunch break three days a week."

Measurable - It is important to measure your success. In other words, ask yourself, "how will I know if I've reached my goal?" One simple way is to quantify your goals and match them up how you're feeling. Ask yourself, "On a scale from 1 - 10 (1=low, 10 = high), how confident am I that I will reach my goals this week?" You can do this daily or weekly. If you answered 6 or below you may need to re-think your goal and figure out how you can make it a 9 or 10.

Accountable - The number one reason people sign up for our Slim Down fitness program or our Personal Training program is accountability. They have tried to lose the weight on their own and have seen little success.

It's not that they're lazy or don't have the ability to lose the weight. The fact is it can be tough to reach your fitness goals on your own. To build a support system pick 2-3 good friends or family members and tell them about your fitness goals. Ask for them to check-in with you on a daily or weekly basis to see how you're doing. Or you can even go so far as reporting in to them.

Recently a small group of my friends decided they wanted to get their bodies ready for a beach vacation they're taking in July. I suggested putting together a blog where everyone can post goals, recipes, workout routines, updates, etc. It's free and it's fun.

Realistic - "I want to lose my 10lbs. of winter weight in two weeks." Doable yes. Realistic? Maybe not considering prior to today you weren't exercising at all and you had your favorite Chinese restaurant on speed dial. Be honest with yourself and select goals that you know you are capable of reaching. We'll save the tougher goals for down the road when you've built up your confidence and learned the proper tools to succeed.

Time sensitive - Pick a clear start and end date. To start you should have 2-3 goals to work towards. I would recommend one fitness, one nutrition and one personal goal. Each one may have their own time line. The important this is that you are tracking them. One simple way is write them down and place them where you will see them everyday such as your fridge, computer, car or desk at work.

2. Eat:
Now is the time to say bye-bye to those heavy comfort foods that you indulged in over the winter. Say hello to nutrient rich, power foods. But don't worry about overhauling your eating overnight. We're going to start by taking realistic baby steps.

One of the best ways to do that is to incorporate healthy snacks into your daily eating. Check out nutrition expert, Adriana Ramnarine's tips.

"First of all, when it comes to snacks, remember a snack portion size; studies have found that people tend to eat more of low-fat foods, ultimately taking in more calories. With this is mind, try to keep snacks between 300-400 calories, adding them in between regular meals. Eating 5-6 times a day, or once every 3-4 hours helps to satisfy your appetite, limit overeating, and maintain blood sugar levels.

My favorite snack guide comes from “Eat This, Not That! Supermarket Survival Guide” by David Zinczenko. Zinczenko suggests pairing apple slices with a low fat cheese stick, or chowing on baby carrots with guacamole or hummus. Don’t forget the original day care snack, Ants on a Log: celery sticks with peanut butter and raisins. For lasting energy when snacking, shoot for high protein and not high carb. If you’re having a carb craving, let food labels help you decide. For example, a whole grain bagel has about 250 calories, while an English muffin has 120. Snack away!"


3. Move:
After a long lay off, getting back into a fitness routine can be tough and figuring out where to start can feel overwhelming.

An easy place to begin is by simply getting outside and enjoying the sun. Research suggests that light hitting your skin, not just your eyes, helps reverse seasonal affective disorder (SAD). In other words exposure to the sun can shake off the winter blues. Plus the vitamin D is great for bone health.

And if you're looking to be more active, which I'm sure you are, being outside increases the chances that you'll be more active by walking, gardening, even shopping.

Want to bump it up a notch? Join us for one of our Saturday Slim Down fitness classes in the park.

Spring Fit workout to follow.

4. Balance:
Out of the 4 areas in your plan, this may be the toughest to grasp.

Why?

Because it is going to require putting yourself first and making your health a priority. This can be uncomfortable as you may have never done it before.

It may mean having to tell your boss you can't stay late because you have a "prior engagement." This prior engagement may be a yoga class, gym time, or attending one our Slim Down fitness classes (shameless plug).

You will have to start recording your favorite late night talk shows so you can get 8-10 hours of sleep each night.

You may have to tell your significant other to watch the kids while you go to a fitness class.

Balance comes in many other forms as well - taking a vacation, spending time with loved ones, reading a book, managing stress, getting a massage. No matter the form, this is all about self-care. This is all about YOU.

To be continued....

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Why are results not typical?

This past Wednesday I celebrated my 37th birthday.

Not exactly a momentous event in someone's life, but I had what was probably one of the best birthdays I can remember.

I took the day off from work (sort of), went for a long walk in the park with my dog Cassius, tried a new fitness routine which I really liked, and had a nice, quiet evening with my family.

My wife got me this cake. It was amazing! (And yes, I eat cake.)


For many this sounds like an absolutely boring way to celebrate, but having a weekday to relax was exactly what I needed. I watched a ton of senseless television and loved every minute.

But as I sat there transfixed in my couch potato state of mind something caught my eye.

It was Marie Osmond (no, not for those reasons).

She was being featured in a NutriSystem commercial talking about her 40lb weight loss. Her story was powerful and inspiring and I could see why someone would want to pick up the phone and order.

But look closely at the bottom of the screen.



Did you see it?

It's a line that reads, Results not typical. It appears at least three times in this commercial.

I then started looking closely at the other weight loss commercials. There were a bunch from their rival Jenny Craig, along with other commercials promoting weight loss pills, yogurts, energy drinks and cereals.

Each one featured models, former athletes and B-list celebrities showing off how much weight they've lost.

But right next each person was that same line, Results not typical.

So I started to wonder, why are results not typical?

Why can't everyone see weight loss success from these products?

Don't get me wrong, I actually think some of these products have a place in a person's life. I simply want these companies to take more responsibility in letting the public know exactly what a person needs to do to see "typical results."

I want them to be honest and talk about what is missing from their commercials.

How to plan for success.

Exercise 3-5 times a week.

Enjoying food with out starving yourself.

A balanced life including managing stress and getting enough sleep at night.

A lot to ask from these companies, I know.

My goal everyday is to educate at least one person on what it really takes to live a healthy lifestyle. That's why I love conducting my healthy living workshops because I can reach large numbers of people.

I want us to get out of the mindset of the quick fix. "If I take weight loss product XYZ I'll lose 20lbs in two weeks."

Okay, then what?

Have you learned how to keep the weight off? Do you have the tools to eat right and exercise regularly?

I'm not saying I have all the answers, but as a fitness professional I believe that if you strengthen the heart and mind, the body will follow.

In other words, if you educate yourself and feed your soul, your body will transform in ways you never thought possible.

You can start to see "typical results."

I put together a report called 4 Simple Steps to Slim Down Success. It is based on some basic healthy lifestyle principles that I have used over the years to help my clients see life-changing and long-lasting results.

You can download it for free by clicking here.

After you read it I would love to get your feedback.

Have a happy and healthy day.

Emil

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Honesty: The first step to healthy living

"We look at friends who have lost dangerous amounts of weight or have added ungainly pounds and we say 'you're looking good.' Everybody knows this statement is a blatant lie, but we all swallow the untruth in part to keep the peace and in part because we do not wish to deal with the truth.

I wish we could stop these little lies. I don't mean that one has to be brutally frank. I don't believe that we should be brutal about anything, however it is wonderfully liberating to be honest..."

This is a line that I recently came across from Maya Angelou's book, Letter to My Daughter. She was referring to the manner in which people greet one another when they say "How are you?" followed by the standard "Fine thank you, and you?"
She was commenting on how these lines are used as a conversation starter, and how afraid we've become to tell people how we're really feeling because it could lead to being a conversation stopper.

When I read this I immediately thought about two things.

First is the way we communicate with one another about our needs.

Why aren't we more honest with one another about what's going on in our lives?

Why do we feel so awkward, uncomfortable or even embarrassed to tell someone that we need help?

As a society have we become so terrified of criticism and judgment that we not dare share our true thoughts and feelings?

The second thought that came to mind were the clients in our fitness programs. I thought about how honest they are with themselves and the world. It doesn't matter if they have 5lbs or 50lbs to lose, they have made the commitment to want something better for themselves.

They are brave in their actions.

No longer are they going to be the self-loathing person who blames work, lack of time, or limited funds as the reasons for their health suffering.

They are champions for change.

In my manual, "4 Simple Steps to Slim Down Success," I have a section called Reality Check. In it I state that before you run out to join a gym, sign up for a fitness class, or buy the latest in-home workout video, stop and ask yourself the following questions:

1. Who or What is motivating me to make this change?
2. What do I want to gain from this experience?
3. Who do I want to have supporting me through this journey?
4. Are the goals that I've set for myself realistic?
5. Am I truly ready to commit to this lifestyle change?
6. What forms of fitness do I see myself doing every week?
7. Am I open to trying new foods?
8. Am I prepared to work reasonable hours and get enough rest at night?
9. Am I ready to make my health a priority?
10. Am I ready to get started today?

If you are able to answer these questions with honesty you will have a better idea of what type of fitness and nutrition path you should be on.

I was recently speaking with Stacy, one of our super star Slim Down participants. Stacy has lost 25lbs and looks amazing. When I asked her how she was able to stay so focused, she simply answered that she made an emotional and mental commitment.

In other words, she was ready for change because she was honest with her self.

Stacy was able to see big results with our program, but this is about finding what works for you. There are no cookie cutter approaches to healthy living because you are a unique individual.

Answer the above questions with complete honesty and I think you'll find what type of healthy living path you should be on.

Have a happy and healthy day.

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