AtoZ Fitness Weekly Newsletter  Oct. 15 2006 Edition
  • In this Oct,15th 2006 issue:
  • Newsletter Sponsor Message
  • Featured Fitness Article
  • Unconventional Iron with Nick Nilsson
  • Impact-photography.com Weekly Inspirational Image
  • Lynn Bode Workouts for you Fit Tips
  • Danny M. O’Dell, M.A. CSCS*D  Explosivelyfit strength Training
  • Nicole Kuhl Transformation From The Inside Out
  • Weekly Featured Recipe
  • Marina Bradford's Slim Club
  • AtoZ Pick Page Supporters
  • AtoZ Fitness and You

This Week's AtoZfitness Featured E-Books


Note from Lewis: Coming Nov.1st in the members edition newsletter.

 1.Clickable links at the top of each newsletter so you can jump to any article quickly. Members will also receive ALL content with no advertisements while regular edition to save bandwidth will be a clickable link to view the newsletter online.

2. NEW Access to Sarah certtified personal trainer who will have a special forum available to atoz members only to answer all your fitness related questions INCLUDED with your membership .

If you wish to see ALL the features available when you join the members area for only $6.00 a month, less then the cost of a fitness magazine please click-here.

  
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  This Weeks AtoZfitness's Featured advertiser.

AtoZfitness newsletter Introduction

Hi, this is Sarah, new addition to the AtoZ.

I’ll be posting some introductory comments at the start of the Newsletter – from time to time Lewis will do it if he has news of vital importance.

I was reading a magazine on the plane from Paris (France) to Montreal (Canada) and stumbled across an article I’d like to share with you. There’s nothing new to this information really, but I know from past experience at my gym that it is an issue with many older people.

Training with a high pulse rate isn’t only suitable for younger people, it produces the same effect on older, healthy people.

At the College in Trondheim (Norway) they tested the effect of hard training – 85-95% of max pulse – on older people.  The test person’s average age was 69.  The form of training was rapid walking and running, simple aerobic exercises and different other exercises such as jumping rope and high intensive play-inspired high intensive activities.  Ten weeks after the start of this training, the improvement in the physical shape was very noticeable.

Maximum oxygen absorption was increased by 15.5%.  In other words, older people can increase their physical form in a relatively short period of time with regular high intensity training. 

Stamina does decrease with age. The oxygen absorption is thereby lower and results in reduced abilities to perform everyday activities. A bettered oxygen absorption can prevent heart disease because it influences the heart, blood pressure and blood volume.

Honestly, had I not gone to see my dentist on October 3rd, I wouldn’t have seen the “Health Magazine” and not been able to share this information with you. The things dentists do!

So, if you are an “older” person or if you know one – and who doesn’t – get moving, it’s good for you! Even if it’s only to walk to the corner store for the daily newspaper rather than having it delivered to your door, every aerobic activity helps. Walk as much as you can. Get off the bus one stop too early (or late and double back), park your car at the far end of the parking lot, take the stairs rather than the elevator, etc.

Until next week, have fun and get fit!
Sarah (R.A.PT – UK)

 
  Nick Nilsson's Weekly Fitness Tips

The Atkins Diet - Separating Fact From Fiction

By Nick Nilsson

Have you ever wished for a diet where you ate bacon, eggs, red meat, butter and sausage all day? Surprise!

It's not the Atkins Diet.

The Atkins Diet has been in existence for over 30 years and has enjoyed a surge in popularity over the last few years.

Pioneered by Dr. Robert Atkins, the theory behind the Atkins Diet is simple. Your body prefers to utilize carbohydrates (such as in grains, cereals, breads, etc.) for energy and will burn them first prior to body fat. By cutting down dramatically on carbohydrates in your diet, you force your body to burn fat for energy.

Reducing the carbohydrates in your diet puts your body into a state called "ketosis." This word is derived from the "ketones" that are used by your body for energy when sugars/carbs aren't available. When you are in this state of ketosis, your body is producing ketones from your fat that is being burned for energy. Ketones are essentially the leftovers from this process and are used in place of sugar in the body.

One of the major misconceptions about the Atkins Diet that has been widely reported is that you can or should eat extremely unhealthy, fatty foods all the time. This is not actually true. Dr. Atkins recommends that you limit your intake of these types of foods (e.g. butter, sausage, bacon, etc.) and instead focus on healthy fats such as olive oil, fish oil, nuts, etc.

The Atkins Diet has many positives and negatives that have been associated with it. Some of the positives include:

  • Rapid Weight Loss - though the first couple of days the majority of weight lost is water, your body does become more efficient at fat burning and you do lose fat.

     

  • Reduced Mood or Energy Swings - eating carbohydrates (especially sugary ones) can lead to mood and energy swings. This is often seen as the post-lunchtime or afternoon energy crash. When you eliminate the carbs, you eliminate the source of this problem.

     

  • Reduced Consumption of Refined Foods - highly refined foods are the source of many health problems. The more processed a food is, the less nutrients are generally in it. The Atkins Diet encourages a focus on the consumption of more natural state foods such as vegetables, lean meats, fish, eggs and healthy oils.

Some of the negatives that have been associated with the Atkins Diet include:

  • Rapid Regaining of Lost Weight - this can happen when a person comes off the Atkins Diet. They regain all the weight they lost. One of the major reasons for this is that when you eliminate the carbs from your diet for a long period of time, your body becomes more sensitive to them. When you go back to your regular eating habits (which may not have been great to begin with), your body reacts more strongly to the sugar and carbs in foods, leading to weight gain. This weight gain can be reduced by easing off the Atkins Diet gradually rather than by feasting on carbohydrates.

     

  • Lack of Food Choices - it can be difficult to find things to eat that are low carb. Most grocery stores are primarily stocked with carbohydrate-laden foods and it can get boring eating the same things over and over again. Luckily, with the popularity of the Atkins diet and other low carb diets, there are many delicious recipes available to help alleviate this boredom.

The Atkins Diet may not be for you but by incorporating some of the principles in it, such as lowering your carbohydrate intake and eating more natural-state foods, you may find that you can achieve great results without ever having to restrict yourself. It may take a little longer but the results will be more permanent as it is more of a lifestyle change than a diet.

Nick Nilsson is Vice-President of the online personal training company BetterU, Inc. He has a degree in Physical Education and Psychology and has been inventing new training techniques for more than 16 years. Nick is the author of a number of bodybuilding eBooks including "Metabolic Surge - Rapid Fat Loss," "The Best Exercises You've Never Heard Of," "Gluteus to the Maximus - Build a Bigger Butt NOW!" and "The Best Abdominal Exercises You've Never Heard Of" all available by clicking here!
 
If you have any questions about this training tip or any other fitness information, please feel free to contact us at betteru@fitstep.com .

 
 
These health, fitness and training tips are sponsored by
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  Weekly Featured Recipe by GHF:

Fettuccine Alfredo

Makes: 5 servings
Ingredients:
  • 12 ounces fettuccine pasta
  • 1 cup non/lowfat grated Parmesan cheese
  • 1 cup nonfat ricotta cheese
  • 3/4 cup nonfat milk
  • 1 tablespoon butter-flavored sprinkles
  • 1/8 teaspoon ground pepper
 
Directions:
  • Cook the pasta according to package directions. Drain well and return to the pot.
  • Combine the sauce ingredients in a bowl and mix until smooth. Pour the mixture into a saucepan, place over low heat, and stir constantly until heated through.
  • Pour the sauce over the pasta, add the Parmesan cheese, and toss gently to mix well.
 
Nutritional Information:
  • Serving size: 1 1/2 cup
  • Calories: 350
  • Fat: 1.5 g
  • Cholesterol: 20 mg
  • Protein: 25 g
  • Carbs: 26 g
  • Fiber: 2 g
  • Sodium: 280 mg
 

                
If you walk or jog with a jogging stroller, be sure to follow these safety precautions: Use the parking brake when putting your child in and out of the stroller, steer by turning the stroller in a wide, gentle arc, and always use the wrist strap to prevent the stroller from breaking free.

 

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  Featured Fitness Article:

5 Reasons Why Alcohol Will 
Destroy Your Muscle Gains


I receive emails every single day from aspiring muscle-builders all over the world, and one of the most common questions I’m asked is “does drinking really affect the muscle growth process?” I’m sorry to say it, but yes, too much alcohol will almost definitely have a significant negative impact on your muscle-building results. Alcohol is far more harmful than most people think, and it’s very important that you understand how this drug (yes, alcohol is a drug) is affecting your progress. This is not an anti-drug speech, but if you’re serious about achieving a truly impressive physique, you should definitely be aware of the 5 main ways that alcohol is slowing down your gains…

1) It negatively affects protein synthesis.

Protein synthesis is the process where amino acids are joined together to form complete proteins. Excessive alcohol consumption slows this process down by up to 20%, and since your muscles are made up of protein, you can see how this is a problem.

2) It lowers testosterone levels and increases estrogen.

Testosterone is the most important muscle-building hormone in your body. One of the limiting factors that determines how much muscle a person can gain is their level of free-flowing testosterone.

3) It causes dehydration.

The kidneys must filter very large amounts of water in order to break down the alcohol, and this can result in severe dehydration within the body. Water plays an absolutely crucial role in the muscle-building process, and being even slightly dehydrated is a recipe for disaster. The muscles alone are comprised of 70% water.

4) It depletes the body of vitamins and minerals.

Alcohol consumption causes vitamins A, C, the B's, calcium, zinc and phosphorus to all be drained at rapid rates. Vitamins and minerals keep every little process in your body functioning properly, and many of these processes involve muscle growth and maintenance.

5) It increases fat storage.

With 7 empty calories per gram, alcohol can actually be quite fattening. Alcohol also disrupts the Kreb’s Cycle, which plays an important role in fat burning.

It’s important to have fun in life, but too much fun can lead to problems. If you’re serious about achieving significant muscle-building results, you definitely need to monitor your intake of alcohol and make sure that you are consuming it in moderation. A few drinks here and there shouldn’t be a problem, but if you find yourself drinking every weekend you can almost certainly kiss your muscle gains goodbye.

If you do decide to go out and party, make sure to drink plenty of water and to properly nourish yourself with vitamins/minerals and a protein rich meal.

I don’t recommend revolving your entire life around your muscle-building program, so don’t be afraid to go out and have a good time once in a while. Just make sure to keep your drinking nights infrequent (no more than once a month) and properly nourish yourself to lessen its effects. As long as you monitor what you’re doing you can achieve an impressive physique and have a social life at the same time.

About The Author

Sean Nalewanyj is a bodybuilding expert, fitness author and writer of top-selling Internet Bodybuilding E-Book:
The Truth About Building Muscle.
If you want to learn how to build the greatest amount of lean muscle mass and strength possible in the shortest period of time, visit his website: http://www.MuscleGainTruth.com/

 


 

If you would like to submit an article to our readers please contact submissions@atozfitness.com
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  Danny M. O’Dell, M.A. CSCS*D Explosivelyfit strength Training

Strength, speed, sets, repetitions

Strength has a direct and very distinct role in the development of speed and explosiveness. This relationship enables greater weight to be lifted which in turn brings with it the concomitant and potentially uninterrupted rise in the total at the end of the macrocycle. However, (and this is a big deal) constantly hammering away with the big weights, i.e. those is excess of 95% or those at the 40-50% levels of intensity will lead to a fixation similar to the speed barrier experienced by sprinters who are pushed to fast and too soon in their careers. In both instances, lifting constantly in these ranges will hamper the growth process.

The number of repetitions per set has a profound effect on the outcome of the program. Increases in strength result from loads of 85-95% intensity that are performed with brief efforts at maximum speeds of 1-3 reps per set. These reps do not create a hypertrophic effect on the muscles but do help the neuromuscular coordination pathways to become more efficient.

An expanded repetition scheme that is performed with multiple sets will enlarge the muscle tissues. Reps in the 4-6 ranges will increase the muscle mass while at the same time the increase in strength is only slightly less than that seen in the 1-3 bracket. At 7-10 the mass is increased but the strength gains are lower than those seen in the 4-6 ranges. Essentially the strength gains begin to drop off and the muscle mass increases as the repetitions go higher.

Beginners goals should be that of adding muscle mass and increasing the strength of their motor unit recruitment capabilities. In this case, the use of small and medium weights performed for multiple repetitions of 3-6 per set and accessory exercises done for up to 10 reps per set are ideal (this is contrary to the muscle ragmags). Setting up a program for new lifters requires knowledge of how the body responds to the stimuli of resistance training.

It has been found that if a person is able to lift a weight twelve times the best sets will be with multiple sets of 4-6 repetitions with that particular weight. Maximum reps cause maximum fatigue which accumulates and leads to loss of being able to train at a sufficient volume, injury and eventually less training time.

Experienced lifters have to increase the intensity of their workouts in order to make progress. This is accomplished by utilizing the maximum effort percentages for multiple sets of brief 1-3 rep sets. Frequent use of this rep/set scheme is advisable for these lifters.

In each instance a periodic return to a myofibrillar hypertrophy phase of lifting is advisable in the continuing effort to keep muscle mass at its peak.

Finally, special one repetition workouts that develop technique and speed are necessary each day to concentrate the neuromuscular system on the lift so this ability is not lost as the training continues.

About your strength coachh
 

Danny M. O’Dell, M.A. CSCS*D  Explosivelyfit strength Training

Author, nationally and internationally recognized fitness advocate and speaker, conditioning and strength coach.

Danny M. O’Dell, M. A. CSCS*D is the co-owner of The WeightRoom Gym and Explosivelyfit.com, both located in Nine Mile Falls, WA. He is a Certified Strength and Conditioning Specialist, recognized with Distinction by the National Strength and Conditioning Association. He has a Masters Degree in Human Services and is a strength and conditioning coach in a local School District along with being a member of the Washington State Coaches Association.

His articles have been published in national and international magazines describing the benefits of becoming stronger, more powerful and living the healthy lifestyle. He writes for various online and print publications including The Washington Coach magazine, The Weightroom press magazine in St. Thomas, Ontario, Canada, Successful Coaching in London, England, FitForces.com and Atozfitness.com located in Montreal, Canada, Sportspecific.com, and the Outpost newspaper in northeastern Washington.

Danny focuses on developing the success of each of his students and trainees by motivating and encouraging them to believe in their individual abilities and by never giving up on their dreams and aspirations. The athletes he has trained have successfully competed at the state and international levels. They have accomplished record breaking lifts and returned home with many trophies awarded for their hard work, individual goal achievement and team success.

Danny is a national and internationally recognized fitness presenter. In addition, he is the author of the following training manuals: A Comprehensive Approach to Shoulder Training and Injury Resistance, Composite Training, Strength Training Secrets,The Ten Essentials, and The Ultimate Bench Press Manual and Wilderness Basics.

These are complemented by several smaller handbooks covering strength and fitness at home and in the gym: The Twenty Minute Dumbbell Routine, Workout at Home, Push up Power, and The little handbook of chin up progressions.

 

 
  Lynn Bode Workouts for you Fit Tips

The Power Of Interval Training

There’s been a lot of buzz recently about Interval Training. So, you may be wondering what it really is and, more importantly, why you should incorporate it in your fitness workouts. Well, if you want a workout that can help propel you to the next fitness level, burn more calories, increase your speed, improve your power and more, then it’s time to learn more about this effective technique.

A simple definition of Interval Training is: short, high-intensity exercise periods alternated with periods of rest. These higher and lower intensity periods are repeated several times to form a complete workout.  Here’s a basic example: walk for 5 minutes at 3.5 MPH, walk for 1 minute at 4.2 MPH and then repeat this sequence several times.

Most people spend their workout time only performing continuous training exercises. These are exercises where the intensity level is basically constant throughout. An example of this is walking at 3.5 MPH, at 0% incline for 30 minutes.

Continuous training is very effective and should not be eliminated from your weekly workouts. However, it’s recommended that you include both Interval Training and continuous training sessions as part of your fitness regimen.

Why should you include Interval Training? As previously mentioned, there are many benefits to this type of training and execution is relatively simple. Interval Training can help you improve cardiovascular fitness, increase speed, improve overall aerobic power, burn more calories, break-through a plateau, increase workout duration, reach new exercise levels, expand your workout options and increase your workout threshold – just to name a few.

Plus, this training method has useful applications for beginners, intermediate exercisers and even conditioned athletes. There are two basic types of Interval Training. For the majority of exercisers (novices and intermediate) Fitness Interval Training methods are recommended. Athletes can choose a more advanced technique known as Performance Interval Training.

The Fitness training method utilizes periodic increases in intensity. Typically the higher-intensity levels range from 2-5 minutes in duration and are followed by lower-intensity periods that also range from 2-5 minutes. And, a critical element in Fitness Interval Training is determining the appropriate level for the higher-intensity periods. This level should not exceed the anaerobic threshold (which is usually reached below 85% heart rate reserve).

On the flip side, the Performance training technique involves periods of near maximal or even maximal intensity (e.g. >85% heart rate reserve – even reaching 100%). The higher-intensity levels can range from 2-15 minutes in duration and are followed by lower-intensity periods that also can range from 2-15 minutes in duration.

Don’t let the two types of training and their ranges confuse you. Incorporating Interval Training methods into your exercise routine is actually quite easy. Since the majority of exercisers fall into either the beginner or intermediate category, we’ll focus on getting started with those techniques.

To begin, choose the type of exercise: walking, jogging, swimming, biking, etc. Next determine your lower-intensity level. This is usually somewhere between 50-65% target heart rate. This will be your baseline, lower-level intensity. Then simply increase the intensity-level up to where you feel like you are working hard to very hard, but avoid reaching a level over 85% target heart rate. If monitoring your heart is not feasible, instead use the RPE scale where 1 is basically at rest and 10 is working extremely hard. For example, if you find that when you are exercising at a comfortable level you rank a 5, then bump up to a 7 for the higher-intensity intervals.

You may choose to systematically raise and lower your intensity (e.g. 2 minutes lower intensity followed by 1 minute higher intensity and repeat) or you can alternate more randomly by raising and lowering the level at your discretion. To increase your intensity, you may choose to change the speed, incline, or some other variable.

Interval Training can be especially helpful in situations where you are trying a new form of exercise. For example, this can be very beneficial when first learning to jog. If you attempt to jog continuously without building up to it, you will probably fatigue quickly and even give up. However, if you begin with intervals of walking interspersed with jogging periods, the workout will be much more enjoyable and effective. Also, you will be more likely to stick with the program and achieve the end result – continuous jogging.

Now that you know the benefits of Interval Training and the basic techniques for it, why not give it a try for yourself? Not only will it provide health benefits and improved fitness levels but it is also a great way to avoid workout boredom. Plus, with Interval Training workouts often are more enjoyable, go by quicker, and improvement results come faster. So why not try spicing up a stale, run-of-the-mill workout with Interval options? You may even find yourself excelling in an activity you were skeptical of even trying.

 Workouts For You Fit Tipss
 Bio:Lynn Bode is a certified personal trainer specializing in Internet-based fitness programs. She founded Workouts For Youu, which provides men and women of all fitness levels with custom designed workout programs for their individual needs. As an early pioneer in online personal training, she has years of success helping people through the Internet.

  • Workouts For YouTrainerForce venture, she brings her Internet experience and technology to personal trainers around the world to help them leverage the power of online training to help their clients..

    •  
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      Turbulence Training Weekly Fit-Tip:
    Not only are most traditional ab workouts a waste of time, but they also slow your fat loss efforts. Each workout you spend crunching takes time away from more effective fat loss methods - such as interval training.

    That's right, the common man's (and woman's) ab workout taken from Shape magazine or Muscle'n'Fitness often hurts their fat loss program more than it helps it.

    Remember - I'm in the business of getting you the most fat loss in the least amount of exercise time...so I have little room in my program for traditional ab crunches (with the exception of using basic ab exercises for beginners who need to learn to use their ab muscles after a lifetime of inactivity).

    Instead, I focus on exercises that build a 6-pack AND burn a lot of calories at the same time. That's why I'm a big fan of making EVERY exercise an ab exercise (by bracing the abs in every movement), as well as using total body ab exercises (such as Mountain Climbers, the Spiderman Lunge/Climb, and the Stability Ball Jackknife).

    These exercises use far more muscle mass than a traditional crunch.

    In fact, some of the total body ab exercises are "interval-like" in nature, helping to put more metabolic turbulence on the body, and as you know, that's what burns calories during AND after the workout.

    Now of course you know that you can't spot reduce the fat on your body - so doing an endless number of crunches not only does little for you in terms of losing fat, it also wastes your time in your quest for a 6-pack.

    Here are a couple of strategies to maximize your workout time when your goal is to get lean, and get down to a low-enough body fat percentage to see your abs in as little workout time as possible:

    (If you've got 2 hours a day to workout, by all means, do whatever your heart desires...but I don't think many of us that live in the real world have that kind of time.)

    A) First, simply cut back on your ab training - If your goal is to simply lose fat, gain a little muscle, and just look as good possible, then you can't spend 30 minutes on abs everyday. You can build your 6-pack by doing less than 30 minutes of ab exercise per week.

    I'm convinced that no one (not even a fitness model or pro

    bodybuilder) needs more than 30 minutes of ab training per week.

    In fact, at the photoshoots I supervise for the fitness magazines, I get to talk to a lot of fitness models and what they tell me about their training routines might shock you. Most of them don't train nearly as frequently as you or I might think.

    Instead, they've worked hard over the years with the basic lifts to build their body, and now many of them simply use nutrition and maintenance workouts to keep their abs showing.

    B) Second, replace your crunches with the total body ab exercises I mentioned earlier. Also, if you have access to a cable machine, you can do weighted ab exercises such as kneeling cable crunches.

    C) And finally, if you are doing intervals for fat loss as I recommend, you can use the following approach to increase the difficulty of your ab and interval training. However, this is an advanced method only. Beginners should stick to the TT guidelines in their manual.

    During your interval workout, perform an ab exercise during your active recovery period. For example, if you are doing running intervals on a treadmill...

    Run for 60 seconds at your work interval speed. Immediately stop the treadmill, get off, and go into a set of 20 Mountain Climbers.

    Climb back on the treadmill and start it up for your next interval.

    Repeat for 3-6 intervals.

    You can also use basic spinal stabilization "ab exercises" such as the plank, side plank, or advanced plank versions (i.e. plank with your arms on the ball) to train your spinal stabilization while under heavy breathing stress. I learned this technique from Dr.

    Stuart McGill.

    Remember: Always train safe, with good form, and be conservative.

    Don't try to be a hero in the gym, but you should safely challenge yourself in each workout.

    Stick to the Turbulence Training Guidelines if you don't know where to start.

    Click-Here for details on the Turbulence Training program.
     
      Marina Bradford's Slim Club:

    Are You Too Busy To Get Fit?

    A hectic job, travelling frequently, a busy schedule can all play havoc with your fitness regime.  No time to exercise ... a quick (unhealthy) bite here and there as you rush off to a client, meeting or to pick up kids.  It's not easy to juggle a busy lifestyle as well as trying to eat right and fit in time to exercise - so here are a few ideas to help you cope better with your busy lifestyle AND lose weight in the process.

    Get your priorities in order!

    Your kids, house, partner, and work are important - but so are YOU! Think about this:  if you were just that bit fitter and healthier, think how much MORE you could cram into a day - and quicker too!

    Incorporate activity into your day

    Instead of completely changing your busy lifestyle, INCORPORATE more activity into your day, such as walking brisker, using the stairs more, using the car less, clenching your buttocks tightly when you sit, and pulling your tummy in when you stand.  Do what you normally do - but put more effort into it!!  

    Make time to exercise

    Don't feel that you have to set aside an hours' session every day to lose weight.  Even

    10-minute sessions throughout the week (even at lunchtime) could make all the difference. It may not sound like a lot, but even if it is only 10 minutes ... it's 10 times better than doing nothing - and it'll still be enough to give your energy levels a great boost, helping you work better in the long run.

    Hire A Personal Fitness Trainer

    The perfect solution for those who genuinely lack the time to exercise.  A personal trainer can work around YOUR times and requirements, and can come to you wherever you are, at home, office or wherever is most convenient.  Personal trainers vary in price, so shop around and ask about special discounts for multiple sessions.

    Eat Breakfast

    Breakfast is vital, as is any other meal of the day, simply because it kickstarts the metabolism and gives you energy to get through that first part of the day.  Your daily fix of caffeine-filled coffee is simply not enough!! Breakfast time is simply any time before lunchtime, so if you can't face breakfast first thing in the morning, make sure you eat at least an hour or two afterwards.

    Eat little and often

    It's not when you eat that matters - it's what you eat!  Wherever you are, in the car or at your desk, make sure you have healthy snacks handy for whenever you feel yourself craving.  By eating little, often AND healthily, you will keep your energy levels high, and be able to function better in your job.  You CANNOT be at your best if you are constantly drained because of lack of fuel, i.e. FOOD. Avoid always heading for the biscuits or chocolate bars and instead eat low-fat filling foods, such as low-fat sandwiches, bananas, cereal, dried fruit, rice cakes, yoghurts, breadsticks, bagels, popcorn, etc

    Marina Bradford is from Newtownards in Northern Ireland and has been in the fitness industry for 13 years as a personal fitness trainer and weight loss/fitness consultant. She also teaches various styles of fitness class, such as aerobics, step, circuits, weight training and Tae-bo. Once a week she writes a fitness column called PEAK FORM for "The Newsletter" which is one of Northern Ireland's biggest newspaper publications. She also has a web site http://www.weighless.co.uk where more of her articles can be viewed under Weighless News.

     
     
      Nicole Kuhl Transformation from the inside out :

     

    READINESS TO CHANGE PART 3 

    The third stage of behavior change is called the preparation stage.  In this stage, you will still be using cognitive strategies but you will also begin using behavioral strategies.  Now that you have prepared your mind to make a change, you will start taking the action to make the necessary change. 

    If your goal is to lose weight, you must eat less calories or burn more calories.  The only way to know if you are doing this is to keep a food log.  In the preparation stage you would actually buy a food log, create a spreadsheet, or go online to begin tracking your calories.  In this stage you are still using the cognitive strategies such focusing on the list of pros to changing your lifestyle, but you are also taking action and recording your food intake. 

    In this stage you will become much more in tune to your eating pattern, consequently, your nutritional choices will begin to change.  Often time people opt for lower calorie foods such as vegetables and limit high calorie foods such as desserts.  Most people are extremely motivated in this stage and make radical changes.  A high level of motivation is a good thing, but couple that with extreme changes and you may be setting yourself up for failure.  The more extreme the diet, the more extreme the consequences will be.  Anytime you severely restrict the amount of food you eat or the type of food you eat, a backlash effect will ensue.  The best thing for someone to do is to make small changes.  Here is a list of small things you can do that will have a big impact in the long run:
    • Instead of eliminating favorite foods, eat half portions of those foods.  The other half will be just as good as a left over.
    • Incorporate more fruits and vegetables to keep you from feeling hungry.
    • Limit non-essential calories, such as those that come from soda.
    • Substitute whole grains for white flour, the fiber will keep you feeling satisfied longer.
    • Instead of eliminating desserts, substitute high calorie desserts for low calorie options.  There are plenty of great tasting low calorie desserts.

    Small, permanent changes can make a big, lasting impact
     ----------------------------------------------------------------------------------------------------------------------------------------------

    Nicole Kuhl -Transformation From The Inside Out
    Bio:Nicole Kuhl earned her B.S. in Health Education with a minor in Psychology.  She is a Health Fitness Specialist and an ACE group fitness instructor. 

    Nicole is also a certified weight management consultant and currently operates two weight management programs Master Weight Management and Conquer Weight Control.  Her mission is to help people bridge the gap between thought process and physique transformation. 

    By empowering people through nutrition education, weight loss physiology, and diet strategy, she believes anyone can achieve a desirable body composition.

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