Sustaining a Healthy Diet this New Year

So here we go into the New Year and so many of us have made a pact with ourselves to eat healthier, get more exercise and improve our overall health, right ?

Everywhere we turn there is some new diet or product that holds the magic answer, right ? The weight loss & dieting industry has become such an enormous money making market in a society that doesn't want to take the time to do it correctly. Apparently, too many people grew up thinking that the "Jetsons" cartoon actually is the way of the future.. push a button..take a pill.. it's all good.. and fast too !



If you truly are interested in improving your diet and health it must start at the ground floor & that starting point is with your PERSPECTIVE. The majority of us struggle with the discipline of sticking to any type of diet change. As a result, we focus on short-term goals.."I need to lose weight before I go on my cruise... I want to be able to get into that bathing suit by spring..on and on" . Then we live in diet "Purgatory", counting the days, just barely hanging on as we approach that date and goal. One month later, allllll the weight is back where it was and there has been no sustained change in our habits. If you ask people who do not consider themselves"dieters" they will tell you "It's just the way I eat..it's a habit" THAT my friends is the perspective we need ! So the big question remains: How do I make healthy choices part of my lifestyle rather than a temporary goal ?



Start by admitting to yourself that it will not be as easy as continuing on the path you were on. This means making a commitment to spending more time preparing foods as opposed to grabbing prepackaged foods & fast foods.

Here are ten tips to help you change your habits when it comes to eating:

1. CLEANOUT - Identify the foods that you tend to overeat, eat out of boredom & that are not healthy... get them out of the kitchen.


2. DON'T RESTRICT ALL FOODS ALL OF THE TIME - There is evidence to show that if you try to eliminate something entirely from your diet (like sweet cravings) you are likely to overcompensate with something else, doing more harm that good.


3. INCLUSION vs. EXCLUSION - Focus on eating a variety of healthy foods you like..as opposed to focusing on the elimination of unhealthy foods you need to minimize.


4. LISTEN TO YOUR BODY - recognize the feelings of hunger & being "full" . Don't lose track of what your body is telling you and eat just to keep the schedule or keep eating because someone put a portion in front of you that is more than you need.


5. PORTION SIZE - Understand portion size particularly with "heavy" items... such as pasta, bread, etc. Stay away from the "Super Size me" craze.


6. PHYSICAL ACTIVITY - Daily physical activity is essential for many reasons. Maintaining a higher metabolism will allow you more "sins" in your diet and you won't feel like you have to be perfect all the time...


7. NO FAD DIETS OR QUICK FIXERS - a balanced healthy diet is the only thing that will work and have "staying" power. Ignore all the hype from the industry. Marketers are all trying to make money so they pitch the "quick and easy"..


8. MOTIVATION - Do not sell yourself short by "dangling the carrot" to motivate yourself... such as the bathing suit you want to fit into... improving and sustaining long term health is the goal.


9. AVOID DRINKING CALORIES - It's like shooting yourself in the foot to work so hard on your diet and overlook what you are drinking. Large coffee with extra cream, whole milk, juices, soda, mixed alcoholic drinks with several mixers.. Find options that work so that you don't feel guilty having what you enjoy. Everything in moderation.


10. DINING OUT - Limit the amount of times you eat out each week. It is next to impossible to identify what and how much you are consuming. Again, no need to eliminate ...just moderate.

You'll win some battles..and you'll lose some battles.. but don't lose focus on the War !

Good luck !

Mark

Taurean Training and Wellness

Top 20 Worldwide Fitness Trends for 2010

The American College of Sports Medicine has released it's annual survey results regarding fitness trends worldwide.

1. Educated and Experienced fitness professionals *


2. Strength training *


3. Children and obesity*


4. Personal training*


5. Core training*


6. Special fitness programs for older adults*


7. Functional fitness


8. Sport-specific training


9. Pilates


10. Group personal training


11. Outcome measurements


12. Exercise and weight loss


13. Wellness coaching


14. Yoga


15. Spinning (indoor cycling)


16. Boot camp


17. Physician referrals


18. Stability ball


19. Balance training


20. Comprehensive health promotion at the work site

* Indicates a top 10 position for each of the last four years

References: W. Thomas, Ph.D., FACSM,FAACVPR ., ACSM Health & Fitness Journal Vol 13/No 6

Self-efficacy for Physical Activity

What is self-efficacy ?


The concept was introduced in 1977 by Albert Bandura, Ph.D., a psychologist at Stamford University. Self-efficacy refers to the confidence in one's abilities to successfully perform a particular behavior. For example, if you are sure that you can walk a mile without any difficulty, then your self-efficacy level is high. On the other hand, if you are certain that a mile is a distance that you can not complete without becoming exhausted and having to stop mid-stream, then self-efficacy is quite low. So it's pretty obvious that an individuals level of self-efficacy has a direct impact on exercise behavior and one's ability to change or improve it.





How does self-efficacy apply to physical activity ?


The theory of self-efficacy suggests that, if you believe that you can perform a behavior successfully, you will be more likely to engage in the behavior. For example, if you feel confident that you can ski down a mountain without falling, you might be more likely to go down the slope than the person who believes that the attempt will result in bodily harm. This concept is HUGE in health behavior change such as nutrition, weight loss, alcohol use, smoking and physical activity.


So what exactly are we saying here ? If self-efficacy is not high and we do not BELIEVE that we can succeed, most will not engage in any change to their current behavior. I ask you this..what is more likely to be true :

1. People that chose not to quit smoking say "I don't want to quit.. so I don't"...or




2. People do not attempt to quit smoking because they believe they can't succeed so they don't bother to attempt it.

hmmmm....am I to believe that people enjoy spending $8 for a pack of cigarettes ? That they enjoy the negative health effects from smoking? That there is a benefit and pleasure in standing outside a restaurant in the cold, rain or snow just to suck down a cigarette ? My money is on door #2.. low self-efficacy and the lack of belief or strategy to succeed in a behavior change is the barrier they are not able to overcome.

So how do we develop Self-efficacy ?

Bandura's theory suggests four main sources of influence in the development of self-efficacy:

1. Past performance




2. Vicarious experiences (observing others perform)




3. Verbal persuasion




4. Physiological cues
   

Past performance is thought to be the most powerful method. If a person can master the bicycle in the gym than that success can be used to install efficacy when he or she tackles the elliptical or treadmill. "SUCCESS BREEDS SUCCESS". On the other hand, if a person attempted too difficult a routine (like running 3 miles their first time out) and failed, then they are very unlikely to ever think that goal is obtainable and will likely chose to not work towards it logically and gradually.

Vicarious experiences or observing others perform is also very effective. My own personal twist on this is to train with a partner with similar goals and with the same physicality as you. Observing your training partner's success in walking a mile on the treadmill will breed confidence in you to think that YOU also can do the same.

Social persuasion involves encouragement from others. This is actually a phase of building on successes. We all need to hear "you can do it" but continuing to believe you can do it as things get more challenging can only occur if you have had other successes to build on. So be around positive people and in a positive atmosphere as much as possible.

Physiological cues such as anxiety and stress when thinking about exercise or while performing a particular exercise can have a negative impact on efficacy. Relaxation techniques such as proper breathing and self-talk are the counter balance to such cues.

So as the year 2010 quickly approaches , I suggest the following three strategies to help you succeed in the short term and long term .

1. Start with the familiar and build on small successes..much of life has to do with momentum so gain some speed before you take on too big a challenge.



2. Put yourself in an environment that fits you and makes sense for your goals. Make your decisions based on your goals and what makes you the most comfortable. Not on the "best deal of the day" or because it's the latest and greatest in the fitness world or the new fad diet on the market.


3. Get involved in group fitness and feed off the endorphins of the group while having some fun. Share your successes and failureswith others and learn from others. ..what has worked and not worked for them.

Good luck in 2010 !

Mark Travers

Taurean Training and Wellness

References: D.Pekmezi, Ph.D ., E. Jennings, Ph.D.,B. Marcus Ph.D ACSM Health & Fitness Journal

Rockin' Out During Exercise

A study was conducted to look at the effects of music on exercise performance. Thirty subjects (15 male and 15 female), with an average age of 20.5 years old participated in the study. Each person walked to exhaustion and was subjected to three different music conditions: motivational music (mix of Rock & pop), neutral, and no music. The order in which each person was exposed to the conditions was randomly assigned.



The results showed that both music conditions had a positive effect by increasing exercise endurance, and the motivational music had a great erogenic effect than did the neutral music. Meaning that when the body & mind can be kept in better rhythm the body is under less stress resulting in lower heart rates and increased endurance. In addition when we feel motivated to push forward we are less apt to get caught up in our perceived exertion...body and mind are kept in sync and we can perform at a higher level. Does this mean that Rock and Pop music are the only effective music aids during exercise ? Of course not, that would be a ridiculous conclusion to draw from the study. What we can draw from this study is..... "get your groove on while you work out !"The music that gives you positive energy is what you should listen too. It should strike a balance between relaxation and motivation.

Mark Travers
Taurean Training & Wellness
www.taureantraining.com

References: J. Sport Exercise Physiology 2009

10 Nutrition Related Myths

1. Taking Vitamin C helps prevent colds. There isn't any research to show that taking vitamin C helps ward off a "Cold" virus. However, studies have shown that taking it may shorten the duration of a cold.



2. Consuming more protein builds bigger muscles. Daily protein requirements are based on individual weight. A balanced daily diet can give most people the protein they need. If you exceed the recommended daily allowance for protein you run the risk that it will be converted to and stored as fat.



3. 2% Milk is 98% fat free. In reality, the 2% refers to the relative weight of fat in the product. The often overlooked fact is that a cup of milk contains 35% fat calories (42.3 calories of the total 121 calories)


4. Eating low-fat foods will stop you from gaining weight. "Low-Fat" and "Fat-free" foods still contain calories and can be high in sugar and calories. What you take in for calories compared to what you expend in calories is the determining factor in weight management.


5. If eating a particular healthy food or nutrient is good for me. Then taking more of it must be better..right ? As with protein, anything you take in must be in line with your daily recommended needs as an individual. Exceeding the proper amounts can lead to toxic situations... "more is not always better"..even with the good stuff !


6. Antioxidants can prevent cancer. To date, no conclusive evidence has been found to support this theory.
7. Hamburger is safe to eat if the meat is no longer pink. When cooking hamburgers the temperature of the meat needs to reach 160 degrees to be safe. Although the risk is relatively small. A slow cooked burger at a temp lower than 160 can still make someone seriously ill.
8. A high-fiber diet helps prevent colon cancer. There are benefits to increasing the amount of fiber in your diet. However, there is not sufficient information to show that it lowers your risk to colon cancer.
9. "Natural" and "herbal" foods are good for you. As with everything else you've read here, marketing plays a role in feeding on our perceptions. Think about the fact that Cocaine & nicotine are "natural" plant by- products.
10. Healthy eating brings and end to the foods that taste good. Healthy eating is more about managing how you prepare your foods, portion size and how you manage dining out when it occurs. It's not about being perfect but being healthy !

Don't let marketing fool you !

Mark Travers

Taurean Training & Wellness

References: ACSM Health & Fitness Journal, J. Peterson

Overtraining

Overtraining is more common than people realize. At times many people confuse overtraining symptoms with that of a plateau in their routines. This confusion leads people to work harder and longer in their sessions looking for the progress they are lacking. Consequently, they spiral deeper into overtraining and frustration grows.

In simple terms, overtraining most commonly occurs when exercise bouts are too long, too intense or too close together without adequate rest. The earliest symptom of overtraining is chronic tiredness. Symptoms vary in severity and may be different among individuals. A person's nutritional habits, psychological outlook, and type of exercise routine can influence overtraining. Some of the most commonly reported signs are :

• excessive fatigue
• decrease in performance and lack of results
• psychological staleness, depression/irritability
• changes in resting heart rate (could be increased or decreased)
• decreased immune system & susceptibility to illness
• weight loss

How can we avoid overtraining ?

1. Vary the intensity and volume of workouts. Days with long vigorous workouts need to be followed by lighter days or days off.
2. Increase the volume or intensity of your workouts gradually. Your body needs time to adapt. Limping around the gym because you really "went after it" the day before. Is NOT gradual and is nothing more than a setback, not progress.
3. Get plenty of sleep. Find the right balance in how many hours your body needs to rest. Create a routine that keeps those resting hours as consistent as possible.
4. Eat a healthy diet & have balance in your diet. Your body can not recover if you do not give it the nutrients it needs. Be CAREFUL of fad diets that deplete the body of it's needs. Losing weight to fast can be unhealthy and dangerous.
5. Hydrate..hydrate..hydrate. Water is essential to the body and is often the most overlooked. As a rule of thumb, your daily water intake should be half your body weight in ounces (not including hydration needs on workout days)
6. Listen to your body. If you are tired, there is a reason. Drinking a Red Bull or a large dose of caffeine does more harm than good. Take the time to step back and analyze what factor(s) are causing the tiredness.

References: ACSM Health & Fitness Journal, D. Thomas

The Search for the Best Cardio Routine

The commercialized portion of the fitness industry has done a masterful job of keeping the public completely confused as to what equipment and techniques are most effective for cardio and fat burning. Walk into any local gym or fitness center and you see an "alphabet soup" of equipment choices: treadmills, ellipticals, stairclimbers, arc trainers... on and on. You'll find that most members randomly decide what equipment to use on that particular day and think "what does it matter as long as I get at least 30 minutes in". There are also the members that do the same thing over and over trying to force results out of their choice which does nothing more than plateau them and yield very little, if any results. Turn on your television and the next "miracle" piece of equipment is guaranteeing you results.. and for only 3 small payments ! I've seen an advertisement for a piece of equipment that claims to give you an entire workout in just four minutes and burn all the calories you need to.

The truth is that our physiology and the proper way to manage our workouts has never changed. Understanding your heart rate and being able to manage it on a finite level is the key to getting results.

I suggest that anyone who is serious about getting results should try joining a Spinning Exercise Program & get yourself a Heart Rate Monitor to wear every time you train. This is not to be confused with just taking a random spin class which many facilities are offering. Training & monitoring your body in all the necessary Energy Zones is the key to success and a Spinning Program is perfect for just that.

So let's talk about "Training Energy Zones". When we exercise, the intensity we chose moves our heart rate up & down into different zones. First you MUST know your resting heart rate in order to manage you exercise programs regardless of which form of exercise you chose. If you can't figure it out just ask me and I'll tell you.



Fat Burning Zone (50-65% of your maximum heart rate) This is the zone in which your body can eat away & use fat for energy most effectively. If you exceed the 65% by pushing it too hard your body will start to burn sugars, carbohydrates & other sources of energy. The key is staying in this zone the longest amount of time you can & you WILL see results in getting rid of stored fats.


Endurance Zone (65-75% of your maximum heart rate) The endurance zone is where your body is learning to be more efficient at metabolizing fat & increasing your metabolic rate so that your are burning more calories over a 24 hour span of time. Weight management and fat burning does not just take place when you are working out but rather it is a based on your metabolic rate all day long.

Strength Zone (75&-85% of your maximum heart rate) This energy zone is used to challenge & improve muscle strength in the body (including the heart which is the most important muscle) This is the zone in which you push and fatigue yourself to an uncomfortable level for an extended period of time. Training in this zone is essential because a stronger heart and improved muscle strength will improve performance during Fat Burning & Endurance training sessions.

Interval Zone (65-92% of your maximum heart rate) Training in this zone improves your heart's recovery time. How quickly you can recover is a direct indicator of your fitness level. Training in this zone should occur no more than 1-2 times a week. Excessive interval training will have a negative affect on your body's ability to train in the other zones that your body needs in order to function and maintain the right metabolic rate. You will plateau very quickly if you abuse this training zone. More than likely you will start to eat away at your lean muscle and still not be attacking your stored fats the way you need to.


A properly organized and managed Spinning program gives you the science and structure you need to get the results you want. There is nothing random about it. It is not just the newest fad. If you would like to know about it just email me and I'll be glad to tell you more. I am not suggesting that other programs and forms of exercise are not effective. It's just my belief that Spinning Pragrams can have the greatest impact. Variety in training is always best. Just be sure to know what your heart rate is doing while training in any form or you will be wasting your time & not getting the results you are looking for.

Mark Travers
Taurean Training & Wellness