3 Things You Should Know About Metabolism

How Much Do You Really Know?

Do you feel like you just can’t lose weight because you have a slow metabolism? Do you know someone who must have a fast metabolism because they never gain weight but eat all the time? I have some good news and some bad news. The bad news is that you are wrong. There’s no such thing as a fast or slow metabolism. The good news is that weight loss is something you can have control over! Here are 3 things that you should know about metabolism to help you lose weight.

1. Metabolism is a Chemical Process in The Body

The definition of metabolism according to NASM is, “All of the chemical reactions that occur in the body to maintain itself. Metabolism is the process in which nutrients are acquired, transported, used, and disposed of by the body.” (NASM)

That’s right. All metabolism is is a fancy word to say that the body goes through a lot of changes and processes in order to keep itself running. It isn’t specific or even really directly related to weight loss. This is just a common misconception because the body uses energy, or calories, to function, and we know that if you are taking in more calories than your body is using, it gets stored as body fat for later use.

2. There’s No Such Thing As a Slow or Fast Metabolism

Nope, it’s a fallacy. You may think that you have a slow metabolism but you don’t. Everyone actually has the same metabolism speed give or take a percentage. This is good news because it means that there isn’t anything inherently wrong with you! Think of it this way. One pound of lean body mass is one pound of lean body mass and it burns the same amount of calories no matter who it is on. The thing is, different people have a different amount of lean body mass, so naturally, the person with more lean body mass will burn more calories.

3. Metabolism Doesn’t Control Your Ability to Burn Calories

The amount of calories that you burn every day depends on how much lean body mass (muscle), you have and how much you move with it. As I said above, one pound of lean body mass burns the same amount of calories no matter who it is on.

Let’s look at an example. Say you have two people, one with 80 pounds of lean body mass, and the other with 120 pounds of lean body mass. Person number 2 has an extra 40 pounds of calorie burning muscle on their body than person number 1. This means that they will naturally have an easier time burning more calories. The second factor in calorie burn is how much you move. If person number one only gets 10,000 steps with their 80 pounds of lean body mass, but person number 2 gets 15,000 steps with their 120 pounds of lean body mass, it is a no brainer why person number 2 is thought to have a fast metabolism. It is what they are doing, not who they are that helps them lose weight.

Now You Know

The word “metabolism” has been used in the wrong context your whole life. There is no such thing as a fast or slow metabolism because one pound of muscle burns the same amount of calories no matter who it is on. If you want to burn more calories, then build more muscle and move more with that muscle! Now that you know this, you can start living your life without fear of your own metabolism. Talk to a trainer today to find out how you can boost your daily calorie burn through muscle building and movement.

 

Sources

2012. NASM Essentials of Personal Fitness Training. Fourth Edition. Philadelphia, PA. Lippincott Williams & WIlkins, a Wolters Kluwer business.

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You Should Start Your Weight Loss Resolution Now

Let’s Make a Change

Did you make a New Year’s Resolution to lose weight this year? If so, did you stick to it? That’s okay. In fact, most people don’t stick to their New Year’s Resolution. That doesn’t make you a bad person, it just means that something needs to change. How so, you ask? Start your resolution early! Here are three reasons why you should start your weight loss resolution now.

1. You’ll Have Time To Make a Plan

By starting early, you will have enough time to make a plan. You can find a trainer, sit down for a consultation, and come up with a plan that will work for you. One reason why people don’t stick to their resolution is because they don’t have the right plan in place. What do you want to achieve? How many calories do you burn? How many calories should you eat? Should you exercise every day? These are all questions that need to be answered in your plan.

The best goals are S.M.A.R.T goals; Specific, Measureable, Attainable, Realistic, and Timely. Your goal needs to be specific and measureable, such as a particular body fat percentage that you want to achieve. In addition, it should be attainable and realistic for your body and your lifestyle. You should also give yourself a timeline and goal date to work towards. By making SMART goals, it will be easier to stay on track.

2. You Can Get a Head Start

Start your weight loss resolution early to get a head start. If you know you want it and it is important to you, why wait another month? There will always be an excuse to wait. Don’t let these excuses stop you. Haven’t you spent enough time waiting already? There’s no better day than today to start your weight loss goal.

3. You Can Build Lasting Habits

By starting early, you will have time to build the habits that will ensure success. As you probably know, habits aren’t instant. They don’t sink in the moment that you start. Until your new lifestyle becomes a habit, it will be something that you are going to have to work on everyday. So, why wait to start building new habits? If you start today, you will have an extra month under your belt. This will help you to be more successful in the long run.

Don’t Wait!

Why wait to make a change? By starting today, you will have enough time to make a plan and get a head start on your goals. Finally, by starting now, you can build the habits that will lead to a lasting change. Make this the year where you really achieve your weight loss resolution. Talk to a trainer today to get started!

 

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How To Have A FIT Pregnancy

The 3 Components of Prenatal Exercise

Pregnancy comes with many questions. How often should I exercise? Is it safe for me to exercise at an intense level? How long should I exercise? What type of exercise should I do? These are all important questions that women have when they become pregnant. Prenatal exercise has numerous benefits for both the mother and her baby. It can be scary and overwhelming though when you don’t know what to do. Here is a look at three factors of prenatal exercise; frequency, intensity, and type.

Frequency

During pregnancy, exercise is recommended on most, if not all, days of the week. Exercise needs to be done for a minimum of 3 days per week to see a benefit. Frequency of exercise also depends on your level of fitness, the type of activity, and the intensity of the activity. Women that were active before pregnancy will have an easier time exercising every day of the week. Just remember, harder activities require more rest time. 

Intensity

A moderate to hard intensity level is perfectly fine during pregnancy. The best way to monitor intensity is by doing the talk test. If you are too out of breath to carry on a conversation, the intensity is too high. This is more accurate than heart rate because heart rate is naturally higher during pregnancy.

At least 30 minutes of exercise per day is recommended during pregnancy. Activities that are not weight-bearing can be done for longer durations. During pregnancy, you don’t want to workout so long that you are feeling extra fatigued at the end of the day. Your workout should help boost your energy, not knock you out. You should lower the intensity or duration if you are feeling worse after your workouts. 

Type

The type of exercise that you do is up to you. It is best to choose something that you enjoy so you’ll want to do it every day. During pregnancy, you want to avoid activities that could increase the risk of falling or getting hit, such as horseback riding, water skiing, and contact sports. Weight-bearing exercises, such as walking and dancing, are great because they help maintain bone mass. Remember to listen to your body. If what you’re doing doesn’t feel right, then pick a different type of exercise.

Jump Into FITness

Frequency, intensity, and type of exercise are the three components to a FIT pregnancy. It is recommended that you workout on most, if not all, days of the week. Exercising at a moderate to intense level is perfectly fine during pregnancy, as long as you aren’t exercising to the point of extreme fatigue. You should also choose a type of exercise that you enjoy, while avoiding activities that have a high risk of injury. Exercise is an important component to staying healthy during your pregnancy. Talk to a trainer today about starting your FIT pregnancy program!

 

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How To Survive The Holidays Without Gaining Weight

Gobble Gobble!

A chill is in the air and the holidays are upon us. Turkey and ham, giving thanks and stuffing stockings. It’s the most wonderful time of the year! But, there is one drawback to the holidays. Many people gain weight from all of the delicious food. It doesn’t have to be this way though! Here is your guide to surviving the holidays without gaining weight.

Appetizers Must Fit On One Napkin

With Grandma’s famous cheese ball or caramel corn, you want to enjoy these once a year holiday treats. You can eat them in moderation though. Follow the one napkin rule. What is that, you ask? All of the appetizers that you eat have to fit onto one napkin, and only ONE napkin. This way, you can eat your favorite appetizers without overdoing it.

Limit Yourself To One Plate At Dinner

You get one plate and that’s it! No going back for seconds. No side plates. Just one plate. This will help you limit the amount of food that you eat. Without this rule, it is too easy to go back and get more of your favorite food just because there is some left. You don’t need it though!

Only Pick Your Favorite Food

We all have our favorite holiday foods and then some food that we could do without. You don’t need to get every single item that is available. Pick your top three to five favorite dishes and only those. If you don’t particularly want the cranberries, don’t grab the cranberries. You don’t need the pie, ice cream, AND whipped cream. Pick one or two of those and leave the third.

Wait On The Dessert

Give your body time to digest your meal before you have dessert. If you rush straight to the pie, your body won’t register just how full you are. For this reason, wait at least 30 minutes before diving into dessert. You will be feeling the full effects of your meal by then which will help you limit your portions. While you are waiting, you can drink a glass of water to further increase your feeling of fullness and help you limit dessert.

Go On A Post-Meal Family Walk

After you’re done eating, spend some family time walking around the block. This will increase your calorie burn while you chat with your loved ones. You can even start a football game to work off the meal! Remember, to avoid gaining weight, you need to burn more calories that you are eating. Getting active after your meal will help you do this.

Your Holiday Survival Guide

Don’t let holiday weight gain get you down! By limiting the portion of your appetizers, sticking to the one plate rule, only eating your favorite foods, and waiting for dessert, you can reduce the number of calories that you consume and avoid those sneaky pounds.

 

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5 Reasons Why You Should Be Thankful For Your Body

“Your Body is a Temple”

You’ve heard this phrase before. We all know that we should be thankful for our bodies. The problem is that it’s easy to forget why you should be thankful for your body when you are focusing on what you want to improve. The trick is to LOVE YOURSELF as you are continuing to work on becoming the best version of you. Here are 5 reasons why you should be thankful for your body.

1. Your Arms Can Hug Your Loved Ones

You have arms. You can wrap them around those that you love and hold them close. Your arms can carry your loved ones and stay connected to each other, hand to hand. As long as you take care of your arms, they will work their hardest to continue to do what you need them to do. Be thankful that you have arms.

2. Your Legs Can Take You Where You Need To Go

You have legs. They will take you wherever you need to go. You can run from danger, or jump for joy. As you age, your legs try their absolute hardest to keep you moving. It is essential to use your legs everyday so they can stay strong and healthy. Be thankful that you have legs.

3. Your Body Knows What It Needs

Your body actually knows what it needs. If it needs energy, it will tell you through hunger pangs. If you need water, your body will let you know. When there is something wrong, your body will cause you pain to alert you. Be thankful that your body knows what it needs.

4. Your Body Knows How To Survive

It has mastered the art of survival. Your heart pumps without you thinking about it. Your lungs automatically process oxygen as you inhale and exhale. When you are bleeding, your body stops it and heals all on it’s own. If one thing in your body stops working, it automatically figures out a way to make up for it, such as heightened senses when one goes away. Be thankful that your body knows how and wants to survive.

5. Your Body Is Unique To You

Last but certainly not least, your body is unique. It is yours and no one has the exact same one. You will never show up to prom with the same exact body as another girl. You don’t have to worry about finding your body now marked down on clearance right after you paid full price. There is only one you and you should be so thankful for that!

Be Thankful For What You Have

Your body is there for you when you need it to be. Parts of your body may shut down due to injury, age, or disease, but it tries it’s hardest to give you what you need. It is always on your side. Remember, as you are working on becoming a better you, that you should love yourself just the way that you are! Embrace being you!

 

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Exercise and Breastfeeding

You Can Exercise and Breastfeed

New mom’s have a million questions about what to do after they have their baby. One of these questions is if you can exercise while you are breastfeeding. Will it hurt your baby? Will it slow down your milk production? Will it take too much of a toll on your body? As long as there aren’t any medical complications to be addressed, the answer to all of these questions is no. Exercise is actually great for new moms and will help with your recovery!

It Won’t Hurt You or Your Baby

The biggest question is, will exercise hurt your baby? The good news is… no! Studies have found that exercise doesn’t cause any significant changes in milk production or taste. The body is excellent at producing what your baby needs even if you are exercising or on a calorie deficit. In underdeveloped countries where nutrients from food are scarce, a mother’s body can still pull what she need from stored nutrient reserves. In addition, studies have found that, since the babies are getting what they need, there isn’t any difference in growth rate with mom’s that exercise while breastfeeding.

Speed Up Weight Loss and Help You Recover

The body requires an extra 500 calories for breastfeeding. This means that you will naturally burn more calories just by breastfeeding. If you want to speed up postpartum weight loss even more, exercise can get you there. Weight loss occurs when you are consuming less calories than you are burning. By exercising, you are increasing your daily calorie burn. Exercise also helps reduce bone mineral density loss and lean body mass loss. This will keep the body strong and protect against osteoporosis later on. In addition, you know that back pain that you were feeling from all of the changes your body went through? Exercise will help strengthen the muscles that you need for support.

What Kind of Exercise is Best?

So what kind of exercise should you do? The honest answer is, whatever you prefer! Ideally, you want to do some form of strength training and some form of cardiovascular conditioning. Strength training is a way to improve muscular strength through weight bearing activities with various forms of resistance. You can use anything from resistance bands to dumbbells and weighted cables. Cardiovascular conditioning, on the other hand, is anything that gets your heart rate up. This could be taking a class or even joining a mom’s stroller walking group.

Now You Know

Never fear, exercise is here! It is a great way to speed up your recovery without harming your baby. Exercise will increase your calorie burn without reducing the quality and quantity of milk that your baby receives while breastfeeding. It is a great tool that will help you not only stay healthier, but get back to your pre-baby body. Talk to a trainer today about which exercise program is right for you!

 

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Peanut Butter… That Has Protein, Right?

Forget The Common Misconceptions

“I eat protein. I have peanut butter on my toast every morning.” We’ve all been there or know someone who has been there. The media does an excellent job at making people believe that peanut butter is this magical tasty protein solution. I hate to burst your bubble, but they are LYING to you! Peanut butter is a fat source, not a protein source.

Let’s Do The Math

“But peanut butter has some protein, right?” In grams, yes, but you need to look at the calories and what percentage of calories come from protein versus fat. Let’s take a look at Skippy Creamy Peanut Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 16 grams

It doesn’t stop here. Protein has 4 calories per gram and fat has 9 calories per gram.

Calories from Protein: 7 x 4 = 28 calories

Calories from Fat: 16 x 9 = 144 calories

Given that there are 190 calories total in a serving of this peanut butter, this means that this peanut butter is almost 76% fat. These numbers are pretty consistent across all peanut butter brands and not just Skippy.

“Reduced Fat” Isn’t So Reduced

Reduced fat sounds like the solution then, right? Wrong. While the label may say “reduced fat”, if you look at the numbers of Skippy Reduced Fat Creamy Peanut Butter, it still has 12 grams of fat and 7 grams of protein. The total calories from fat are still really high at 108 calories, and 60% calories from fat. This really isn’t that reduced! It is STILL a fat source.

Almond Butter Isn’t a Protein Source Either

Don’t be fooled by almond butter. While it is tasty and you may prefer it to peanut butter, it still isn’t a protein source. Let’s take a look at Justin’s Classic Almond Butter. Here are the numbers:

Calories per Serving: 190

Protein: 7 grams

Fat: 18 grams

Yes, you read that correctly. There is actually even more fat in Justin’s Almond Butter than in normal peanut butter. No wonder it’s so tasty!

Organic Source of Fat

If you still have any doubts about peanut butter not being a source of protein, let’s look at Trader Joe’s Organic Peanut Butter. Here are the numbers:

Calories per Serving: 200

Protein: 8 grams

Fat: 15 grams

Not much lower now, is it? Organic peanut butter is the solution to your organic fat needs, but will not give you the protein that you need.

Your Favorite Fat Source

Now that you know that peanut butter is a fat source and not a protein source, let’s clear up the stigma of fat. There isn’t anything wrong with fat. You NEED fat in your diet and peanut butter is a great way to get it. Just be aware of what you are eating. You have to make sure to get protein from a true protein source. This could be a protein shake, egg whites, or lean meat.

Clearing The Air

Peanut butter is a source of fat, not protein. While it does have some grams of protein, when you look at the calories, it is clearly a fat source. Don’t let the media and the nutrition “know-it-alls” mislead you. Peanut butter is a great way to get the healthy FATS that you need in your day. Then you can pair it with a protein source like a dotFIT protein shake, and you’ll be good to go!

 

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