Elite Physique

 

Stop rubbing your eyes you did read it correctly, you can burn calories in your sleep. How you ask? You can burn calories at rest and while you sleep by ramping up your metabolism.  First what is your metabolism? The process of metabolism establishes the rate at which we burn our calories and determines how quickly we lose weight, or worse, gain weight.  As we get older our metabolism naturally starts slowing down.  You start to notice it around age 25 after that it slows down approximately 5 percent each decade. So compared to the 25 year old you burn about 100 calories fewer a day every 10 years.  The average 45 year old person could put on 12 pounds a year if they don’t exercise.  You can see how this quickly adds up around your waist line.

Now don’t just give up thinking there is nothing you can do because I am here to help you fight this natural slow down. Below are some tips to help you accelerate your metabolism and burn those calories no matter how old you are.  They are simple and easy to incorporate in to your daily routine. If you feel like you need help implementing these tips and would like to jump start your exercise program, Elite Physique offers online/over-the-phone coaching.  My clients participating in this service love the accountability and guidance they receive to help them stay on track with their fitness and nutrition goals.   Each program is designed specifically for the individual and progresses with you.  For more information on this or any fitness questions feel free to email or call me.

Top Four Ways to Increase Your Metabolism

1.  Strength Train:  Ladies, don’t be afraid to pump some iron!  “Simply being more muscular boosts your body’s energy needs. Each extra pound of muscle you carry can burn up to 50 additional calories just to maintain itself — and with no effort on your part,” says John Berardi, PhD, CSCS, president of Precision Nutrition, and author of The Metabolism Advantage.

2.  Eat more Protein:  “You can also increase your metabolism by eating foods that require extra energy to digest and metabolize; for example, protein. Your body burns twice as many calories digesting high-protein foods as it does foods that are high in carbs or fat,” states Berardi.

3.  Eat Breakfast:  Get your metabolism revving first thing in the morning.  Not only does this set the stage for a successful day, but “”When people skip meals, especially breakfast, changes in brain activity in response to food may hinder weight loss and even promote weight gain,” says Tony Goldstone, MD, PhD, a consultant endocrinologist with the MRC Clinical Sciences Centre at Imperial College London.

4. Ditch the stead-state cardio:  If you’ve been a reader for a while, you know I preach this!  Stop doing long, slow cardio (you shouldn’t be able to read a magazine while on treadmill) and start doing intense intervals!  Not only can you cut your time in half you will burn more fat and calories AFTER your workout.

Remember, I’m here to help you achieve your goals!

Yours in health,

Colleen

 

For those of you that were missing our blog last week, sorry but we took a few days off and went to New Mexico to visit family.  If you get the chance we highly recommend it…gorgeous! The week before we left we talked about doing the small things to make big differences.  Well we wanted to give you a glance at how we make these small decisions work for us when we travel, and how they can work for you too.  First thing we did was do a little planning.  We looked at our flight itinerary to see what time we were departing and landing.  Armed with this information we were ready to plan our attack.  Our plane left around 12:30 so we knew we needed to start with our lunch.  We packed some turkey and lettuce, wrapped it in a whole wheat wrap and cut up some cucumber slices (our chips) as a side.  We arrived to the airport a little early and found a spot to sit and eat our lunch before going through security.  The less you take through the better off you are. This is a picture of our lunch (we know; only we would take a picture of our lunch).  Of course we packed some water for lunch, but they will not let you take water through security so only pack what you are going to drink before security. Now once past security you can purchase water at one of the stores, but be ready to pay more than usual (a lot more). It’s worth it though because one of the leading factors of jet lag is dehydration.  Also if you’ve ever been stuck on the tar mat you know they don’t usually serve drinks; so be prepared!  Also in our little bag of goodies were some almonds, apples, and snack bars.  This keeps you from getting hungry during the flight, the dreaded layovers, or those delays we mentioned earlier.  We also suggest packing a few more snacks than you think you need.  You may end up needing them later, or your new best friend sitting next to you may not have planned as well as you, this way you can help them out (pay-it forward). Now we know there is nothing here you probably don’t know, and that is one of the points we are trying to make.  Most of us know what we should do, but sometimes it’s just easier not to do them.  Now we are not going to say that we went on vacation and did not indulge with some of our meals.  But the time and place was up to us and not some someone else.  To take care of those indulges we incorporated exercise into our vacation.  We went for walks and runs through Colleen’s father’s neighborhood, and for a our tough workout we went for a 7 mile hike up and down some mountains (felt like more up than down).

You’re on vacation so of course you are going to indulge and that’s part of vacation, but with a little planning and a little exercise while you’re there you can enjoy yourself and not fall short of your health goals.
Happy traveling,
Colleen & John

P.S.

Coaching Success Story:

I want to brag on my dad for a minute.  Last year he lost over 20lbs and has KEPT it off for over a year.  Don’t ever think you are too old to make healthy changes!!  Go Dad…so proud of you!

We have a friend who entered a 5k race last weekend, completed it, but did not win. Her post on Facebook said, “Will I ever win?” And she went on to congratulate the race winners. Like we said we know this person and we’re here to tell you she is already a winner in every sense of the word. Now did she win the race, no, but that’s not the point we’re trying to make here. She constantly gives of herself to help others in the community, she challenges herself to stay healthy, and she inspires others. This puts her on the podium of life’s winners every day! It’s not always where you finish in the race, but who you helped along the way. Remember last week we talked about your life being a marathon and not a sprint (Look below if you missed it). In today’s fast paced society so much emphases is put on where you finish we sometimes forget to help others along the way. When we reach the end of our marathon what do you think we will be remembered for? The things that we collected along the way or by the positive changes we’ve made in someone else’s life?

Ok, so how can you inspire others to be their best? First, lead by example. Become the leader that’s inside you by making positive changes in your life, and get your health in order. You’ve already started just by taking a few minutes to read this email. Second, find people around you that inspire others; watch and learn from them (our friend for example). Third, and maybe the most important, take action. This one can be tough because you don’t know where to begin. JUST START somewhere and you’ll be amazed; before you know it you’ll be making a difference and standing on that podium next to our friend.

Yours in health,
Colleen & John

Slow traffic. Screaming children. A job interview. A crumbling marriage. Any of these could be a stressful situation. We all face stress in our lives, and some days are more stressful than others. Stress can take its toll on our physical and mental health. Learn more about stress and its effects by taking this multiple-choice quiz.

Click Here:Stress Test

Now that you had a chance to gauge your stress level here are 4 easy ways to help reduce it.

1. Exercise: Surprise, surprise….yes we recommend exercise! Aerobic exercise or strength training can greatly reduce your stress level. Natural endorphins (feel-good hormones) are released when you exercise. It’s also a time where your brain can focus on something other than your worries. You can get in tune with the movements of your body, your breath, and your muscles.

2. Sleep: One of the most common reasons for stressful behaviors is lack of sleep. If you aren’t getting the proper amount of sleep, your body doesn’t have time to recover from the day and therefore can feel tired and sore. This tired and sore feeling can cause physical and mental stress throughout the day, making anxiety more prevalent.

3. Eat right: Another surprise, huh?! If you are feeling stressed and overwhelmed it’s easy to reach for the quickest (which tends to be the fattiest) food. Try to plan ahead by cutting up fresh fruits and vegetables and grilling extra chicken breasts on the weekend to have ready to throw on top of salad or into a wrap. Trust us you will feel so much better eating something healthy, than the greasy, to-go foods. We know personally if we eat badly when we’re stressed, then we feel fat AND stressed….not a good combo !

4. Relax: Many people are so focused on work, family, and other responsibilities that they forget to relax. Relaxation techniques such as meditation, yoga, and massage therapy have long been known to reduce stress levels. People often forget that relaxing is a part of a healthy lifestyle and by skipping this aspect, people often cause more stress and feel the effects of stress more profoundly. So just BREATHE!

Hope you find these tips helpful. We’re here for you, just let us know what we can do to help!

Yours in health,

Colleen & John

If the rapidly approaching school year has you scrambling for tips on how to move your kids to the head of the class, or if you’re looking for ways to increase your own productivity, start by examining your diet. Studies have shown that certain foods act like fuel for our brains by increasing concentration and memory function. Some foods have even been shown to slow down the mind’s natural aging process.  Combine these foods with other good habits, like working out and you’ll soon find yourself at the head of the class—at any age.                                                

Spinach. At only 40 calories a cup, a serving of spinach contains almost half your daily requirement of folic acid, an essential nutrient for cell growth, blood production, and preventing memory loss. And spinach is one of the most nutrient-dense foods available—just 1 cup contains all your body’s daily requirements of vitamins A and K, plus most of the folate and manganese you need each day. These nutrients improve brain function and slow down the effects of premature aging by preventing the negative effects of oxidation on the brain.

Smart Tip: Try replacing iceberg lettuce with spinach leaves in your next dinner salad, or add fresh spinach to an omelet.

Oatmeal. As a strong source of insoluble fiber, oatmeal provides a stable energy that helps your brain maintain consistent focus and concentration. Eating oatmeal can also slow down the digestion of starch, reducing the frequent spikes in blood sugar that usually occur after a big meal.

Smart Tip: Avoid the instant flavored packets, which are loaded with sugar, and stick with the plain, slower-cooking kind—it still cooks up in the microwave in just 2 or 3 minutes.

Fish. Many studies have shown that eating oily fish rich in omega-3 fatty acids can boost memory, concentration, and mental acuity. Omega-3 acids also appear to strengthen the brain’s synapses that are directly related to learning and memorization.

Smart Tip: Watch mercury levels when choosing fish, and consider wild salmon, albacore tuna, and mackerel, which all contain omega-3s with minimal environmental contaminants.

Walnuts. Eating just a handful of these nuts every day can prevent the decline of cognitive and motor function, increase brain resiliency, and improve cell functioning. Walnuts are loaded with protein and omega-3 fatty acids that balance the unstable neurotransmitters that can cause depression and other mood swings.

Smart Tip: Sprinkle a handful of chopped walnuts on salads or fill a travel container for a healthy on-the-go snack. You’ll feel full longer, reducing the temptation to binge between meals.

Berries. Many types of berries, especially blueberries and strawberries, contain flavonoids, which have been linked to brain cell growth and improved memory. Berries with the darkest, richest colors offer the most nutritional value. The antioxidants, vitamin C, and anti-inflammatory properties in berries have been shown to preserve brain function and are a factor in the prevention of  dementia.

Smart Tip: Sprinkle berries on salads, cereal, or yogurt, or make yourself a fresh berry fruit smoothie.

Yogurt. Widely known as a top calcium source for bone development and strength, yogurt also contains enough protein and carbohydrates in just one serving to keep both the body and the brain energized throughout the day. Yogurt also contains amino acids that encourage the production of neurotransmitters, and enough vitamin B to encourage—along with the protein—the growth of brain tissue while slowing down the aging process.

Smart Tip: Eat yogurt topped with berries for breakfast or lunch, or if you’re having a salad, nix the bottled dressing and make your own by mixing a quarter of a cup of plain nonfat or low-fat yogurt with fresh herbs.

Eggs. These low-calorie, nutrient-dense wonders are rich in protein as well as choline, an important nutrient that helps regulate the brain and nervous system by acting as a messenger between muscles and nerves. If you’ve been avoiding eggs because you’re worried about your cholesterol, take note: Numerous research studies have shown that eating eggs as part of a healthy diet is not a contributing factor to heart disease.

Smart Tip: Enjoy an egg and spinach omelet for breakfast, lunch, or dinner.

By Suzy Buglewicz

Yours in health,

Colleen & John

Strength training, strength training, strength training…

You hear about it all the time these days.

You hear how it’s great for your Metabolism.

You hear it’s imperative for that beach body you’re looking for this summer.

Well, what’s the real science behind it?

Does it really help?

The easy answer is right here from my partners at Prograde:

Strength Training

By Cassandra Forsythe-Pribanic, PhD, RD, CSCS

Q) I’ve heard that strength training increases my metabolism. How does it do that and will that help me lose weight?

A) Strength training, which involves using weights, bands, kettlebells or other forms of resistance that challenge your body to work harder than it does in everyday life, definitely does increase your metabolic rate. However, so does endurance exercise (such as running). The difference is how long and how much these activities boost your metabolism that really has an impact on your overall ability to lose body fat and/or decrease your weight.

Just so we’re all on the same page, let’s talk about the components of our metabolism:

First we have our resting metabolic rate, or RMR. This is the energy needed (quantified in calories) to keep our bodies alive – our heart beating, our lungs breathing, etc. Your RMR makes up about 60 to 80 percent of our total metabolic rate. The variation in RMR is due to individual differences among people, the foods we consume, and the activity we engage in which can directly change RMR.

Second we have the Thermic Effect of Activity, or TEA. The more active you are, the more your total metabolic rate will be increased. TEA includes all activity from mowing your lawn (with a push mower, that is), to playing basketball, to walking across the room. It’s not just structured activity, but also the activities that we engage in every day to live our lives.

To see the rest of this great article please click here: Prograde

Keep the great emails coming!

Yours in health,

Colleen and John Riddle

www.ElitePhysiquePT.com

john@elitephysiquept.com

colleen@elitephysiquept.com