best healthy weight loss programs

The Cold Hard Truth: Straight Answers for Common Questions

I’m sure we all can agree the idea of “going on a diet” and “getting in shape” can be like a dark, looming figure in the corner of the room. Something every once in a while we look over at, and quickly look away from until it’s spring and we have to go bathing suit shopping. Nothing like a tiny dressing room with fluorescent light bulbs to put things in to clear perspective.  We won’t even mention how in our New Year’s resolutions, we all vowed to get in shape and have an amazing bikini body by summer, but that was forgotten about by the beginning of February, and now Spring has sprung and time is running out.

But where to start? There’s so much to know….what to eat and not eat, what exercises are best for what you are trying to accomplish, do supplements work? It’s enough to make anyone’s head spin. Never fear! Your friendly Wicked Fitness trainer can help! First, we gotta start with your mind.

You need realistic expectations. News flash, losing weight is incredibly HARD work. How fast or slow you lose really is up to you. You decide to work out, and workout hard 4-5 days a week and partner it with proper nutrition, that you are incredibly disciplined with, you are obviously going to notice changes faster than someone who is only working out at a moderate pace 2-3 days a week, and only being half way strict with nutrition.  Unfortunately, losing weight really goes hand and hand with nutrition. So, unless you are eating for your goals too, the road to results is going to be a slow, frustrating one.  Let’s just be honest…the client who says, I want to lose 25 lbs. in 2 months, but I can only come to 2 classes a week, and I have no intention of changing my eating or drinking habits….. not realistic expectations.

Are you obsessed with how many calories you are getting, or macros, or carbs, or whatever? Let me ask you this…. Has it gotten you the results you want despite the length of time you have been committed to it? Probably not, which is why you are now asking a trainer. If you truly feel the need to count something, count reps of exercises. Wipe out your mind set of what magic number you think you need, because every single body is different.

What about skin? The human body is pretty amazing, and usually the better we are to it, the better it will be to us in return. Let’s say we haven’t always been so kind to it, which has led us to a place we are not the size we want to be. I often get questions about losing weight and having loose skin. The key is to tighten and tone as you go which definitely without a doubt will help. However, let’s use a balloon as an example. You take a balloon and stretch it, and blow it up much larger than its original size.  If you instantly let the air out, it will go back close to its original size, but the latex will be a little loose.

Now, let’s say you blow that balloon up much larger, and the latex is very stretched, and then you leave it that size for a significant period of time. When you deflate the balloon it will be much looser and still stretched out. Skin acts the same way. If you lose a significant amount of weight, your skin has already been stretched out for a period of time, and once it is that stretched out, although some will elasticize, it has no place to go. The same actually goes for muscle. If you visualize a body builder, (for example’s sake an extreme body builder like an Arnold Schwarzenegger type), they build their muscles to a certain size. Well, in turn that muscle mass has no place to go when they stop training, the mass just changes form usually to bulk unless they continually tone. The same with stretch marks, they will lighten and get significantly smaller, but traces of them will always remain no matter how small you get.

Let’s take a second to talk about the scale. I blame society for this. It apparently has become so engrained in our minds that we, at our height should weigh a certain amount.  My next question…Says who? I have women who come seeking counsel regularly that say they want to be 120 lbs. Little does that woman know, her bone structure is not built to be that size. That particular woman might look sickly at 120 lbs., whereas someone of a different build and frame, that may be a healthy weight for. Guess what… your frame, and your build, and your bone structure are not the same as the person next to you. Whoever said the scale was anyone’s friend LIED. Stop focusing on numbers on the scale and focus on what you see in the mirror. Focus on how your clothes fit. You like what you see, Fantastic!!! Keep up the great work! You are uncomfortable in your own skin… then make some changes to meet your goals.

At the end of the day losing weight, toning up, getting healthy… it is a LIFESTYLE. Not to mention a commitment that takes time, work and constant dedication. Results take work. There is no magic supplement, or pill despite all the hogwash the nutrition industry will try and sell you. They are making tons of money off peoples strong desires for a quick, easy fix.  YOU are the owner of your body and mind. So, is it possible? ABSOLUTELY! But it starts with realistic expectations. Set your mind on the right course, and you are already on your way.

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Summer Fruit

As spring is nearing an end, summer months are right around the corner.  One of the best parts of summer is the delicious and fresh fruit that is in season. Eating fruit has countless benefits and below is a list of some of our favorites.

Oranges are first on our list of delectable summer fruit. Tangy, sweet and irresistible, this fruit it jam packed with vitamin C and is a great source of fiber.  They are also a good source of B vitamins, vitamin A, copper, calcium and potassium.  And if you’re looking for a way to add some flavor to your water, oranges add a perfect hint of zest.

Watermelon is not only refreshing and delicious but is also low in calories! If you’re trying to stay hydrated, this is the perfect fruit to snack on because it is 90 percent water and will most certainly help quench watermelon-detox-water-54healthyour thirst.  Watermelon is also high in vitamins A, B6, and C and is full of antioxidants.  What more can you ask for?

 

Pineapple is not just your average tropical fruit as its health benefits alone are worth incorporating this summer snack into your diet.  This fruit is rich in vitamin C and manganese but also is a great natural anti-inflammatory, helping reduce inflammation of muscles and joints.  Also, pineapple is beneficial in preventing mouth, throat and breast cancer, aids in improving eye and oral health, boosts your immune system, helps heal wounds and helps protect against infections.

 

Strawberries, typically a crowd favorite, are great for your health in so many ways.  This fruit is high in anti-oxidants which help release free radicals.  Free radicals can wreak havoc in our bodies, so eat more to help release them, the better.  Since strawberries are also high in vitamin C, they are also great at helping your skin look and feel youthful.  Other benefits include fighting bad cholesterol, regulating blood pressure and aiding in weight management.

 

Grapefruit is known for its ability to help fight obesity and promote weight loss.  This low in calorie fruit can help with asthma prevention, maintaining a glowing complexion, hydration, and digestion just to name a few.

 

These are our favorites but be sure to stop by the produce section to check out all of the fruit available this summer.  Seasonal fruit is not only more it comes at a more moderate price.  Next time you’re eyeing that ice cream or those cookies, try substituting them for some fresh fruit instead!

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Personal Transformation During Healthy Weight Week: January 18-22 (Part 2)

A few days ago we posted a blog about Mindful Eating and how to make it a part of Healthy Weight Week. When most people think about being healthy, they tend to visualize exercising. However, there are many ways to help your body to stay fit and healthy. During Healthy Weight Week we encourage people to create a sustainable and realistic healthy lifestyle through feeling good about themselves and living actively.

During this week along with exercising incorporate Mindful Eating. Below are an additional 5 suggestions to help support your health and build a sustainable relationship with food.

1. Eat Sitting Down: Before eating a single bite, sit down. Sitting as you eat causes you to pay more attention to your food as well as your food portions.
2. Portion Size Matters: Make a cup with one hand. That should be the portion size of each item on your plate. We encourage you to eat your food slow and savor it.
3. Make a Decision: Before putting a morsel in your mouth, decide what you want to eat. We all have been guilty of eating the first thing we put our hands on just to be left feeling unsatisfied. To make the correct meal choice, think of these 2 things: How will I feel as I eat it? How will I feel after I eat it?
4. Balanced Meals are Key: Your meals should consist of protein foods, vegetables/fruits, and grains/starch. Ex: grilled chicken, broccoli, and mashed potatoes.
5. Enjoy a Variety of Foods: You can become bored with food when you eat the same thing day in and day out. Therefore, during Healthy Weight Week, we suggest that you try eating a new food each day. You may discover that your food satisfaction level increases.

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Personal Transformation During Healthy Weight Week: January 18-22 (Part 1)

Over 20 years ago, Healthy Weight Week was established to help people understand that being healthy is not synonymous to the pounds on a scale. This week is about encouraging people to create a sustainable and realistic healthy lifestyle through:

Feeling Good About Themselves
Living Actively

Mindful Eating is a great start when promoting Healthy Weight Week. To be a Mindful Eater you must practice. Here are 5 tips for you to use to achieve and maintain your desired healthy weight.

  1. Slow Down: Between each bite, put your spoon or fork down and alternate eating with your non-dominant hand.
  2. Take Deep Breaths: Before eating, close your eyes and inhale and exhale. Ask yourself…
    • Are you stressed?
    • Is what you are about to eat affected by your level of stress or level of hunger?
    • Are you eating this food because you are hungry?
  3. Savor Food: Before you chew your food, move it around in your mouth first. Pay attention to the food’s temperature, texture, and tastes. After savoring your food, then chew.
  4. Crazy Hunger: Hunger can affect your mood. For 3 days, eat only when you are hungry and chart your mood level. Then, for 3 days, eat before you are hungry and chart your mood level. Most find that if you wait to eat until you are hungry, your mood is more aggressive. However, if you eat smaller meals/snacks throughout the day, your mood tends to remain at a constant pleasant level.
  5. Be Satisfied Not Full: Eating until you are full is not the route to go. You should eat small meals/snacks until you are satisfied. You will be surprised at the difference in 10 nourishing bites of food instead of 20.

As you try these 5 tips, recognize that you are taking the practical steps to participating in Healthy Weight Week, while at the same time becoming a Mindful Eater. We will post additional blogs to assist you in your journey as you listen and trust how your body responds to food.

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