GETFIT.MYHOMEFIT.COM

Meet and Greet Recap

Ruth Loregio — Mon, 14 Dec 2009 20:29:00 GMT

I have male and female clients with all different ages, economic status, shapes and sizes with about 95% with the same goal. They all want to lose weight. I get that, I understand. In order to get them there to that goal, I always start one step behind and look at the big picture.

Our national image of what a healthy body should look like has changed drastically over the past two decades. And I have to tell you, some of the images we see are not healthy or realistic. But, ironically, as the norm for body image changes to a super thin person on TV, what is actually happening is an obesity epidemic that will place a huge financial burden on the healthcare system today. The incidence of cardiovascular disease, stroke, heart attack, diabetes, high blood pressure, high cholesterol will increase from this epidemic. Our children will face many decisions regarding the health of our nation. So what can we do now to help out in the future?

First thing is just to make sure we take care of ourselves. We are not all going to fit into the airbrushed supermodel image, but we all can do things to stay healthy. Get blood pressure and cholesterol checked out; find out your body mass index and waist to hip ratio. Also know not only your weight, but the other part of the big picture, your body fat percentage and from there let’s get moving. If there is one thing I can share today with you and one thing to remember, it’s to keep your plan simple. Keep your plan simple so you can follow it for the long term. After you have regular healthy eating habits and exercise patterns, if you want, go for super star status. But for most of us, just a few simple changes can help.

· Think in terms of how many times can I workout; instead of how many pounds can I lose. At first it’s easier to add things into your lifestyle than take away.

Cardio: 2-3x’s/week about 20 to 60 minutes will help improve function of the heart by working your respiratory system. And as an added bonus, cardio burns calories and helps you lose weight. Walking, swimming, biking, dancing, running and or jogging are all examples of a cardio workout.

Flexibility Training: 2-3x’s/week at about 20 seconds of stretching can be added on to your cardio.

Muscular Strength Training: 2-3x’s/week which helps muscle and bone function. I am going to provide further detail why we need to lift.

· One of the best ways to improve your health and cleanse your system is one of the easiest: Add more water into your diet, about ½ ounce for every pound of body weight.

· Start living healthy one action at a time. Start by getting adequate sleep. Not every moment has to be perfect but the overall picture should be the right combination of choices to maintain a healthy lifestyle.

· Losing muscle mass as we get older coupled with the few extra pounds every year is the culprit of weight gain for many people. I know you have heard people say; As I get older, I seem to gain weight more easily. This is because as we get older we lose muscle mass every year. Having muscles is like wearing a fat burning back pack. Every where you go you are burning fat just by picking your fork up or watching TV. I can not stress the importance of strength training enough.

· That’s called after burn. After burn does not include the calories burned during the workout. Research has shown regular strength training induces a variety of cellular changes that affect the metabolism and body composition. By strength training just twice a week, you can burn an additional 10, 400 calories or 3 pounds per year for just the after workout burn. Therefore, you will lose additional fat without having to do anything.

And as an added bonus, researchers have found that lifting weights is better than cardio for whittling intra-abdominal fat, the fat associated with diabetes and cancer. It doesn’t mean you don’t have to do your cardio though!

· Of course, your nutrition can not be forgotten. Actually, it is the most important part of your healthy lifestyle and matters most when it comes to losing weight. I am not going to stand here and tell you what to eat. But let’s look at what we get from the food we eat, energy. A calorie is a way to measure how much energy food has. It equates to the heat required to raise the temperature to 1 kilogram of water 1 degree Celsius. Cheese is a calorically dense and a little bit of cheese will give us lots of energy.

· Earlier I said the best way to be healthy is to keep it simple. Let’s think about food in the terms we think about finances. If you want to save money you don’t spend it. If you want something really nice and extra special you spend money, probably lots of it. But that’s ok, if you spent the money, you planned for that big car or house and saved for it so it is not going to affect your checkbook drastically. And then of course, there is the money you have to spend, your mortgage, your utilities, diapers, etc.

· So, if you want to lose weight, don’t spend all your calories allowed at every meal. You want to create a deficit, a calorie deficit that is. If you spend lots calories on an expensive pancake breakfast, you can make it up by eating light or spending light on the next meal. For example, at lunch eat a garden salad topped with chicken. If you have dessert twice in one week, your next dessert should be an apple.

· A food log, even if it’s just a visual overview inside your head is a great way to balance your calorie checkbook. Am I spending too much? How can I save money or calories, where can I slash calorie spending? Maybe eating out is costing me too much calories. And then of course, there’s the food you have to eat or money you have to spend to make it by. You can’t stop eating to lose weight. Just like you can’t stop spending money, you need a place to live and clothes, etc. Starving yourself is terrible, the body will register it as a famine and stop your metabolism. And what’s worse the body is so smart it will get rid of our expensive muscles, aggh. Our bodies are smart machines and need certain nutrients like fruits, veggies, proteins, and complex carbohydrates and water.

· When you enroll your child in dance class or karate class I am sure you expect complete perfection, correct? No, of course not! We shouldn’t expect ourselves to live every minute 100% perfect all the time. Most of our decisions should be healthy. Don’t wait until January to be healthy, make it a lifestyle everyday. If we falter, just get on the right track again and keep going.

Finally, as I told you before it’s my mission in life to tell people about the wonders of physical movement. It feels great to move and be alive, so go for it. Have fun with your kids, exercise regularly, eat healthy most of the time. Don’t worry about starting your perfect workout plan tomorrow. Live your healthy life today!

Are pregnant women getting enough exercise

Ruth Loregio — Mon, 15 Jun 2009 21:24:00 GMT

Pick up a health magazine or parenting magazine and you are bound to find something on the topic of pregnant women exercising. As a personal trainer and reaching the end of my second pregnancy, I can attest to the health benefits of remaining physically active throughout the entire pregnancy. I hope teaching my last KettleBell class tomorrow (at 38 weeks) will send me into labor. FYI, KettleBell is not something you start as a novice exerciser during pregnancy.

In all cases, pregnant women should consult with their health care provider before initiating any exercise program or modifying a current program. Provided you receive the go ahead from your Doctor, there are many benefits of exercise during pregnancy. Some include the deterrence of gestational diabetes, pre-eclampsia, and chronic musculoskeletal complications (pelvic pain, back pain, lower-extremity weakness).

I did stop working out at seven months during my last pregnancy because I thought I had to and I felt very sluggish and bloated. This time I decided to keep working out until the end because what was the difference since I have a two year old. I can honestly say that I have felt an improvement in my mental well-being and have gained only 32 pounds. Anywhere between 25-35 pounds is considered a healthy weight gain if you start the pregnancy within a normal body mass index. You will need to gain more if you are underweight or less if you are overweight.

The American College of Obstetricians and Gynecologists (ACOG) recommends 30 minutes of moderate intensity per day. If you are used to working out at high intensity, you will need to relax. The most important thing is to pay attention to how you feel and listen to your body. Just moving and doing gentle activities can count towards your 30 minutes. Swimming, cycling class on a stationary bike, walking, nesting (cleaning your house) all count. So have fun and keep moving.

Check out the website www.acog.org for a complete list of guidelines for safely working out during pregnancy. For more information on an exercise program during your pregnancy, please contact us in our Collegeville, PA location, www.myhomefit.com, info@myhomefit.com, 610-482-4408.

Pump Iron

Ruth Loregio — Wed, 20 May 2009 16:50:00 GMT

Put the iron in your hands and commit to a strength training routine for the ultimate fat burn. Studies have shown that just two weight lifting sessions per week can reduce overall body fat by about 3 percent in 10 weeks without even changing your current calorie intake. But the best part is that strength training gets your body to burn an average of 100 more calories in the 24 hours after lifting than not lifting at all. By working out just twice a week, you can burn an additional 10, 400 calories or 3 pounds per year for just the after workout burn. Therefore, you will lose additional fat without having to do anything. And as an added bonus, researchers have found that lifting weights is better than cardio for whittling intra-abdominal fat, the fat associated with diabetes and cancer.

Ruth Loregio, of My Home Fit in Collegeville PA, recommends working out twice per week with a routine that targets all the major muscle groups. Start slowly and build up to heavier weights. For more information on starting to lift weights, visit our website or give us a call.

www.myhomefit.com
(610) 482-4408

Mmmm, Meat...eggs and beans

Ruth Loregio — Sat, 02 May 2009 16:38:00 GMT

People who eat 40% of daily calories from protein lose more body fat than those whose diets have only 15% protein, even though they consume the same number of calories. A calorie is a calorie, but your body burns about 25 to 30 of them while digesting 100 calories of protein versus only 7 of them while digesting 100 calories of simple carbs, i.e., table sugar.

So don't forget to eat your meat!

Economic Instability demands companies deliver healthy profits, driving up the need for preventitive care in the workplace

Ruth Loregio — Wed, 08 Apr 2009 21:25:00 GMT

The hardships many companies are facing is putting more and more pressure on employees to deliver a healthy profit. These unavoidable stressors can take a toll on the health of many employees across the country. Workers are stressed, worn down and neglecting their own health. This can lead to both physical and emotional medical problems which in turn lowers productivity.

That's why in this economy, preventive health care is more critical than ever. Preventive care keeps sick days and medical claims down and prevents presenteeism. Presenteeism: At work but out of it, when sick people come to work but don't perform well.

Preventive care enhances long-term health. If an employee is diagnosed with high blood sugar, elevated cholesterol or high blood pressure during a screening, doctors can formulate a plan to manage it over time. If you are an employer fostering wellness in the workplace it certainly has its benefits. If you are an employee, suggest the company implement a preventive plan for you.

Here are some simple ways to stay healthy: Encourage employees to get out of the office to exercise at lunchtime, before or after work, offer healthy snacks, urge employees to stay home when they are sick and suggest getting an annual physical. Sounds like a wish list, but in return, employees will work harder and achieve more for your company when they are as healthy as possible in body and mind. Your company's bottom line will not only benefit, you will also give your loved ones peace of mind to know you are taking care of yourself.

What's the Skinny on Splenda?

Ruth Loregio — Wed, 25 Mar 2009 16:56:00 GMT

The dangers of using aspartame are widely known, but the risks of using Splenda are not documented as publicly. Splenda is a sucrolose, a chlorinated artificial sweetener, with detrimental health effects. It has been released to the public with only two human research trials completed. The longest trial which lasted for only four days.

In a recent study reported on in The Journal of Toxicology and Environmental Health, Splenda reduced the amount of good bacteria in the intestines by 50%, increased intestinal ph levels and contributed to overall weight gain. Another shocking revelation was Splenda also affected glycoprotein levels in the body which could cause certain medications to be blocked by the digestive system, so they are not absorbed by the body. Splenda actually stimulates your appetite, increases cravings for carbohydrates, and stimulates fat storage.

Some common complaints from using Splenda documented by Citizens for Health, a consumer education group, are gastrointestinal problems, migraines, seizures, dizziness, blurred vision, allergic reactions, blood sugar increases and weight gain.
For more information, visit the website, www.truthaboutsplenda.com.

For more information on your health, please visit our website at www.MyHomeFit.com and call to receive your free fitness evaluation and personal training session in the Collegeville area.

Maintaining Weight Loss means never letting up at exercise

Ruth Loregio — Sat, 28 Feb 2009 20:35:00 GMT

Looking to lose weight and keep it off? The latest research from The University of Pittsburgh found 55-minutes of exercise, five days a week is the key ingredient of success. Current guidelines recommend 30-minutes daily exercise for general health. The new research suggests a higher level of exercise. To prevent the weight from creeping back, the most successful participants of the study kept up the rigorous exercise routine for two years. The researchers also offered additional ways to lose weight are watching calories, meet with a support group or counselor at least once a month to keep you on track. My Home Fit recommends exercising in a group such as a fitness class or group personal training to keep it fun and motivating. Always Stay Moving!

IDEA Membership Badge

Ruth Loregio — Fri, 30 Jan 2009 18:27:00 GMT

Mind-Body

Meet Mike and Janet

My Home Fit — Thu, 09 Oct 2008 20:01:00 GMT

Hello - we are Michael and Janet. We began our personal training with Ruth in March. We are gym dropouts and workaholics who have only committed to an occasional workout. Janet and Michael grew up with overworked parents who couldn’t spend much time teaching about health and fitness. Janet also traveled throughout the country living off business dinners and airport gruel. Michael grew up in a restaurant where creamy high-carb dishes and desserts were always too accessible. His idea of a typical workout was a stroll on the treadmill while sipping a cup of espresso. Both of our former lifestyles have led us to an overworked lifestyle, working sometimes 70-80 hours a week, with little or no exercise and bad food choices. Realizing now is the time to seriously change our habits and attitude, we hired Ruth as our personal trainer to jumpstart our metabolism with a personalized routine to bounce us into shape before our 40th birthdays. Janet turns 40 on May 27, 2009 and Michael on July 31, 2010. We already feel great and look forward to reaching our ideal goal. We have some time, but this next phase in our life will hit us fast. We prefer facing it knowing that we are feeling and looking our best! Stay tuned for our blog to track our journey. Then see the results of our hard work and commitment as we trim down to our ultimate goal with an “after” picture. This isn't a fad but our commitment to a better life for ourselves.

There are no Shortcuts to staying Fit and Looking your Best

My Home Fit — Wed, 08 Oct 2008 16:53:00 GMT

Maintaining Proper Body Weight beyond Fast Track Dieting

Is the size of your pants more important or does sticking to a regular health and fitness program count more? We all know what we are supposed to answer, but the truth is many of us are looking for fast weight loss to look good and fit in.

Unfortunately, a fast and easy fix is not part of the solution to getting on the right track of maintaining proper body weight and optimal health. When the only goal we are working towards is quick weight loss through crash dieting we fail easily for the following reasons:

Old habits are easier than new
Too much too soon does not allow for lifestyle change.
Palette outweighs the problem.
Boring to follow a diet.
Plateau on weight loss and quit.

Frequent physical activity is the missing answer. Exercise and what we eat regulates the metabolism. Dieting alone actually works to slow the metabolism down. Eating close to little or nothing while dieting will cause the body to conserve energy as fewer calories are available to burn. Exercise gives the body permission to burn calories thus enabling the metabolic rate to work quickly. Physical activity is a crucial component in the proper functioning of the metabolism and will help allow the body to utilize and burn calories.

Even if weight loss does not happen at a rapid pace like we would like it to, the benefits we receive from consistent exercise and good nutrition far outweigh crash dieting. Regular physical activity that is performed on most days of the week reduces the risk of developing or dying from some of the leading causes of illness and death in the United States such as heart disease, stroke, high blood pressure and diabetes. Working out promotes psychological well being and reduces the risk of developing colon cancer, reduces feelings of depression and anxiety and helps build and maintain healthy bones, muscles and joints. It also promotes falling asleep faster and deepening your sleep.

After trying and failing on several diets, it’s easy to feel frustrated, confused and even hopeless that your goal of losing weight is just too hard. There is work involved when it comes to losing weight and healthy living, but it can also be a fun journey if we allow it to be. Psychologists believe a successful strategy to long term weight loss must include:

Motivation (weight rarely works)
Commitment
Planning
Goal Setting
Belief in one’s ability to succeed

Eating the right amounts of foods such as healthy fats, whole-grain foods, fruits, vegetables and proteins combined with exercise can begin to enrich our lives.

Are you ready?

Resources:

Nicki Anderson, Reality Fitness, Inc.
Roizen, Michael F. M.D and Mehmet C. Oz, M.D. You, The Owner’s Manual. New York: Harper Collins Books, 2005
MayoClinic. July 27, 2007.Mayo Clinic Staff. July 12, 2008.

http://www.mayoclinic.com/health/exercise/HQ01676

Welcome

My Home Fit — Mon, 06 Oct 2008 16:24:23 GMT

Welcome to my blog. Please check back soon for new entries.