Fitness Together - Sammamish

The Quest for Skinny Erika

Fri, 24 Jun 2011 17:56:00 -0500

The Quest for Skinny Erika Week 20

This is the end of my quest, friends. It’s been 20 weeks of hard work and small portions, but I’m beyond thrilled to report that it’s been worth every sacrifice.

In 20 weeks, I’ve lost 20.76 pounds of fat (30 pounds total, but of those 30 nearly 21 were pure fat), I’ve increased my cardio strength and endurance, and made some true friends in my trainers. It’s been an incredible five months, and I have the measurements to show for it!

Just for fun, take a look at where I started and where I’ve gotten to:

At the beginning of February, I could do ten push-ups in a minute, and that was with a break! Now, I can do 35 push-ups in a minute with no breaks.

When I first started working out with Fitness Together Sammamish, I could do 19 sit-ups in a minute. Now, I can do 31 no problem.

My arms are stronger, my legs and back are stronger, and my overall body fat percentage has decreased by 5%. I’m a whole lot healthier than I was back in February. I have more energy, I sleep better, I look better, and I feel better.

I couldn’t have done it without my trainers. The accountability, knowledge, and guidance were all exactly what I needed to lose this weight, and I’ll take the lessons I learned from them into what I know will be a healthier future.

These people genuinely care about helping their clients, and they have the skills and tools to get the job done. All you have to do is everything they tell you. It isn’t easy, but it does work!

I’m immensely grateful to my Fitness Together trainers for helping me achieve my weight loss goals, and for making the process enjoyable!

Quest for Skinny Erika

Tue, 14 Jun 2011 10:43:00 -0500

Hooray and huzzah and things of that nature, for I have escaped yet another weight loss plateau! I was more than pleasantly surprised to note a one-pound drop in my weight at the end of this week. It renewed my faith in the saving power of eating less and exercising more.

Now that we’re at week 19, the end is in sight. Once I get to week 20, my Fitness Together Sammamish trainers will do another Fitness Assessment on me and we’ll see how far we’ve come. They’ll measure my body fat percentage, heart rate, and tell me what my adjusted daily caloric goals should be.

It will be very satisfying to see how far I’ve come. Having lost almost thirty pounds since the beginning of February, I’m looking forward to seeing what that number translates to in terms of my health. Plus, I’m hoping all this exercise and weight training will result in a higher calorie count for me. Eating 1,500 calories a day is possible, but I’d be lying if I said I wouldn’t appreciate a little more wiggle room.

What’s really cool though is seeing how much stronger I am. The trainers at Fitness Together keep really good notes about how much weight I used to do each exercise, and it’s a lot of fun to see where I started and how far I’ve come.

I never could have made such remarkable progress without my beloved trainers. They were with me every step of the way. Through injuries, bad attitudes (mine, not theirs), and changing seasons and temptations, they believed in me, coached me, and now here I am. Thirty pounds lighter and absolutely thrilled about it.

If you have some serious weight loss goals, do yourself a favor and get in touch with the trainers at Fitness Together Sammamish. It’ll be the best thing you do!

Here are my stats for this week:

Weight: 178.8 pounds (down one pound from last week!)

Waist: 39 inches (up three inches from last week. Ummm, I really have no explanation other than the fact that the measurement is in a tricky spot)

Quest for Skinny Erika

Wed, 08 Jun 2011 12:12:00 -0500

Yikes, it appears I’ve hit another weight loss plateau! My weight hasn’t budged in two weeks despite my best efforts to exercise and eat well. My last plateau didn’t last long, so hopefully this one won’t either!

I’m trying not to get frustrated about this. After discussing the weight loss plateau phenomenon with trainer Toni, I’ve learned that sometimes your body just needs to recover for awhile. In the meantime, I’m building lean muscle mass with the weight training I’m doing. When my body decides it’s ready to shed some more weight, I’ll be ready.

Before starting my work with Fitness Together Sammamish, I had never even considered weight training a viable option for me. Honestly? I thought it was something guys did to bulk up.

I’ve learned so much from my trainers, though, that I now know that weight training is for everyone. It’s a great way to build definition in muscles, maintain bone density, and improve balance. Also, building muscle is a great way to lose weight and keep it off. Who would’ve thought?!

One of the things I like most about working out with my Fitness Together trainers is their creativity. Every workout is different, and it’s a lot of fun to try a new exercise and feel it working muscles you never even knew you had.

Plus, they’re all great conversationalists. Nothing passes the time during a grueling workout quite like repartee!

If you’re looking to make a serious change in your life and drop some weight, you’ll really do yourself a favor by working out with these trainers. They tell you exactly what you need to do to lose the weight. All you have to do is exactly what they say and you’ll be amazed.

That’s what I did, and I continue to be amazed. Weight loss plateau be darned.

Here are my stats for this week!

Weight: 179.8 lbs (the same as last week. At least it didn’t go up!)

Waist: 36 inches (down a whopping 3 inches from last week. I credit all the watermelon I ate this week)

The Quest for Skinny Erika Week 17

Tue, 31 May 2011 19:31:00 -0500

The Quest for Skinny Erika Week 17

So it turns out that if you don’t exercise as much as normal and attend two birthday celebrations, you don’t lose weight. Weird, huh?

I injured my knee at the end of last week (my own stupid fault, I ran on it even though it felt sore to begin with) and then caught a nasty cold. Even though I tried to make it out for walks, it wasn’t enough to combat the birthday food and alas, I gained .2 lbs.

Now, I totally understand that .2 lbs. isn’t the end of the world. Truthfully, I’m just glad I didn’t gain more than that! My birthday was a delicious affair and I fully admit to stuffing my face.

Rather, I’m looking at this as a confluence of diet-sabotaging events that all happened to fall on the same week. No big deal. I’m back on the wagon, back in the gym, and ready to get back on track.

I think this kind of thing happens with any long-term weight loss journey. Life happens (and so do homemade cupcakes) and you have to recover from it and get right back into the fight. It’s not the end of the world if you lapse and make some intentionally (delicious) unhealthy choices, but it’s imperative that you pick right back up where you left off.

A wise man once told me, “You can have the cupcake. Just make sure the cupcake doesn’t have you.”

My stats for this week!

Weight: 179.8 lbs. (up .2 lbs. from last week, but still under 180!)

Waist: 39 inches (up 1.5 inches from last week. Ummm, not really sure how I feel about that…)

The Quest for Skinny Erika Week 16

Tue, 24 May 2011 06:13:00 -0500

The Quest for Skinny Erika Week 16

As of this week, I’m officially less than ten pounds away from my goal weight of 170 pounds. I know for a lot of you 170 pounds sounds like a lot but please bear in mind I’m 5’10”!

At the beginning of February, when I started working out with Fitness Together Sammamish, I was 207 pounds. To be honest, I didn’t really think I looked that bad. I’d been heavy for so long I just thought I’d lose fifteen pounds and be done with it.

Nearly thirty pounds later and I’m still not done with it. Because I’d been heavy practically since I could remember, I didn’t realize the toll carrying around all that extra weight had on me. How could I? I didn’t know anything different!

So how did I get here? Crazy diet drugs? Starving myself? Living at the gym?

Nope. I’m a stay at home mother to a busy toddler, I can’t risk my health with diet drugs. There’s no way I’d be able to keep up with my son (and stay patient with him!) if I were starving and cranky and exhausted all the time. And living at the gym? Please.

How I got there was by choosing a weight loss plan that I could forsee working as a permanent lifestyle. I’ve found exercises that I enjoy doing and I’ll keep doing them after I hit my weight loss goal. I’ve learned how and what to eat. But most importantly, I’ve learned that what I do has an effect on how I look.

If I were to offer any advice, it’d be this: Adopt a weight loss plan that doesn’t make you miserable. Make it something you can see becoming a lifestyle for you. It helps, I promise!

Here are my stats for this week!

Weight: 179.6 pounds (2.8 pounds lost this week and I’m officially in the 170’s!)

Waist: 37.5 inches (so happy to see this number drop another half inch!)

Quest For Skinny Erika

Tue, 17 May 2011 14:42:00 -0500

The Quest for Skinny Erika Week 15

I was a bit bummed last week. I gained a pound despite good eating and exercise, and even though I knew intellectually that it was just correction weight from being sick, it was still disheartening.

So this week I decided I was going to see the numbers on the scale go down. I was militant about what I ate, I added two four mile walks (pushing a stroller!) to my six workouts, and hoped against hope my extra effort would pay off.

All I can say is, heck yes it did!

I lost 3 pounds last week. It feels fantastic to kick that pound I gained last week to the curb!

I was discussing this with trainer Jeff during my session with him, telling him how good it feels to know that I can control my weight like that. How reassuring it is to know that if I put extra effort into my exercising and eating that I will see the results I’m aiming for.

He replied that that’s one of the hardest things to convince clients of. A lot of people feel powerless to do anything about their unwanted weight, and it’s discouraging for them.

Allow me to encourage you!

You are not a victim of refined sugar and you do not need to ban yourself from the bakery for life! Exercising and watching your calories DOES work. It really, really does.

And just think, if you exercise regularly enough, that occasional treat isn’t such a bad thing. Imagine a world where an occasional cupcake isn’t a diet catastrophe. It’s a nice world, isn’t it? All good things come with exercise. True story.

Here are my stats for this week!

Weight: 182.4 lbs (That’s 3 pounds down from last week!)

Waist: 38 inches (THAT NUMBER FINALLY WENT DOWN!!!)

Quest for Skinny Erika: Week 14

Thu, 12 May 2011 21:07:00 -0500

The Quest for Skinny Erika Week 14

This is sort of week 13, really. Last week, what should have been week 13, I was sick with the stomach flu and unable to exercise. I lost a bunch of weight, but not in what anyone would consider a healthy way.

So, even though chronologically this is week 14, it’s really more like week 13.

Anyway, questions of chronology aside, it felt really good to get back to exercising this week. It felt really good to get back to eating, too. Way, way too good. As in, my brain was telling me that everything within reach was fair game and needed to be ingested immediately.

I had no idea that getting better from an illness could be such a diet killer! I can blame my recovering body all I want, but ultimately I think my brain and determination should be stronger than that. I didn’t do very well with my eating this week, going over my calories a couple times, but next week will be better.

Right about now is when I need to climb right back on the horse that threw me and keep on riding.

My saving grace is that I did an excellent job exercising this week. I added another two minutes of running to my treadmill routine, and made it to the gym every single day, plus throwing in some gratuitous walks with my son in his stroller.

The goal for next week is to get my focus back on staying at or below 1,530 calories per day and not budging no matter how tempted I am. I have a goal. I have to stick to it, no matter how many sumptuous treats call my name.

Here are my stats for this week!

Weight: 185.4 lbs (That’s 1.2 pounds lost since week 12!)

Waist: 39” (I’m having the hardest time getting this number to budge! GRRRRRR!)

Quest for Skinny Erika: Week 12

Tue, 26 Apr 2011 16:45:00 -0500

The Quest for Skinny Erika: Week 12.

You could have knocked me over with a feather after my weigh-in this week, that’s how flabbergasted I was. I lost a ton of weight this week after a series of larger-than-normal meals thanks to all the special events happening around Easter and Passover.

So I guess all I can say is, exercise works! Dragging my tired self out of bed every morning to exercise is paying off. I can eat delicious Passover food and still lose weight, and that’s a very good thing to know.

I’ve been thinking a lot about the sustainability of my eating habits this week. Wondering how long I can keep this whole eating-like-a-responsible-adult thing going.

The answer, I’ve found, is a long time. I can definitely live in a world where I eat responsibly every day, yet make room in my calories for a special meal here and there. If exercise is the magic component that keeps my metabolism running fast enough to handle eating a special meal without blowing up like a balloon, well then consider me a gym member for life!

There’s something very liberating about that. About knowing that I’m setting in motion a lifestyle that combines exercise every day (which I’m surprised to find I’ve grown to love) with eating in such a way as to enjoy an occasional cupcake without suffering a complete dieting relapse.

Because I don’t want to live in a world without cupcakes. Would you?

Here are my stats for this week!

Weight: 186.6 lbs. (Since last week, that’s 2.6 fewer lbs for me to lug around every day!)

Waist: 39 inches (This number is up 0.25 inch…It’s a mystery. Maybe too much salt?)

Quest for Skinny Erika: Week 11.

Tue, 19 Apr 2011 15:26:00 -0500

The Quest for Skinny Erika: Week 11.

To be completely honest, I almost threw in the towel this week. I love the exercise, but all this eating like a responsible grown-up business is starting to wear on me. Eating well is easy to do for a week. For two weeks? Meh. For eleven weeks?

Whoa.

This is hard work. It’s not just the exercising six times a week. I mean, yes, that’s hard work too, but when it really comes right down to it, the most difficult part of this whole journey has been eating well. For sure.

There’s a whole lot of temptation in the world. Restaurant food is ridiculously high in calories. Birthday parties always have cakes or cupcakes or some other kind of confectionary delight. To be succinct, there’s just a freaking ton of delicious food in the world.

Saying no to those every day, the constant discipline, is tough to uphold long-term. Especially for someone like me who had, previous to my journey, made a lifestyle out of saying yes to every culinary delight that crossed my path.

There are two reasons I decided to stay on the wagon. One was my husband. In a moment of weakness I confessed to my husband that I didn’t think I could keep going. And he looked me in the eye and told me he knew I could do it.

Second, the results I’m getting. I would be a fool to look at the difference from week one to now and think I shouldn’t keep going. I mean, I’ve lost 18 pounds in eleven weeks!

So, I’m not throwing in the towel. I have a lot of work ahead of me, but I have excellent help and encouragement. I have to say, having a supportive spouse, partner, friend, whatever may be the second best help you can have in your weight loss journey. The first being, of course, personal trainers who know exactly what you need to do to meet your goals.

Onward and upward, I say, and here’s hoping the next eleven weeks are just as successful!

Here are my stats for this week:

Weight: 189.2 lbs (I lost 1.4 lbs this week!)

Waist: 38.75 inches (Up .25 inches from last week but I’m not worried because it’s difficult to measure in the same place every time)

Quest for Skinny Erika: Week 10

Tue, 12 Apr 2011 14:30:00 -0500

Quest for Skinny Erika: Week 10.

I hopped onto the scale on Saturday with severe trepidation. In fact, before I left I even told my husband that if the scale showed no weight loss for a second week in a row, I could not be held accountable for my actions.

You can understand the heck out of the weight loss “plateau”, but that does nothing to salve the bitter frustration that comes from exercising and dieting and feeling like it’s pointless. I knew I would’ve had a hard time staying motivated had the scale shown me the same weight as last week.

Thankfully, I have been fortunate and seem to have experienced a short stay on the horrible weight loss plateau. That’s not to say it won’t be back, but I’m not gonna lie: it feels good to be losing again.

So what did I do to get my weight loss journey back on track? I followed the advice of my personal trainers!

For example, trainer Jeff noticed that, despite my frequent exercise, I seem to get out of breath pretty darn easily, so he recommended upping the intensity of my cardio routine. If I jogged at two minute intervals in between walking very fast at an incline, he recommended that I increase the jogging intervals to three minutes, then four minutes, etc.

Above all, I just keep incorporating the exercises we do in the studio into my personal workout routine. The trainers come up with a different set of exercises each workout, so I have plenty of moves to try.

I can’t rave enough about how helpful it is to have a personal trainer’s advice after running into obstacles like weigh loss plateaus, injuries, and lack of motivation. I tell you what, do yourself a favor: If you ever feel like eating half a pizza, just tell trainer Jeff and see what happens. I guarantee he’ll cure you of your craving!

Here are my stats for this week:

Weight: 190.6 lbs (I lost 2.6 lbs. this week! Total lost = 16.8 lbs.)

Waist: 38.5 inches (That’s .75 inches off my waist this week! Total lost = 4.8 inches.)

Lift to Live, Live to Lift.

Thu, 07 Apr 2011 15:03:00 -0500

Lift to Live, Live to Lift.

Lifting weights gives you an edge over belly fat, stress, heart disease, and cancer - and it's the most effective way to look good in the mirror. Here are 12 reasons you shouldn't live another day without hitting the weights:

1. You'll lose 40% more fat.
If you think cardio is the key to blasting belly fat, keep reading: When researchers put dieters into three groups - no exercise, cardio exercise only, or cardio and weight training -they all lost about 21 pounds, but the lifters shed six more pounds of fat than those who didn't lift. Why? The lifters' loss was almost pure fat; the others lost fat and muscle.

Other research on dieters who don't lift shows that 75% of their weight loss is from fat, while 25% is from muscle. Muscle loss may drop your scale weight, but it doesn't improve your reflection in the mirror and it makes you more likely to gain back the flab. However, if you weight train as you diet, you'll protect your hard-earned muscle and burn more fat.

2. Your clothes will fit better.
Between the ages of 30 and 50, you'll likely lose 10% of your total muscle. Worse yet, it's likely to be replaced by fat. This increases your waist size, because one pound of fat takes up 18% more space than one pound of muscle.

3. You'll burn more calories.
Lifting increases the calories you burn while you're parked on the couch. That's because after each strength workout, your muscles need energy to repair their fibers. When you do a total-body workout, your metabolism is raised for 39 hours afterward. You also burn a greater percentage of calories from fat compared to those who don't lift.

Lifting gives you a better burn during exercise too: Doing a circuit of eight moves (which takes about eight minutes) can expend 160 to 230 calories. That's what you'd burn if you ran at a 10-mile-per-hour pace for the same duration.

4. Your diet will improve.
Exercise helps you stick to a diet plan. University of Pittsburgh researchers studied 169 overweight adults and found that those who didn't do strength training ate more than their allotted 1,500 calories a day. The non-lifters tended to sneak snacks. The study authors say both diet and exercise remind you to stay on track, aiding your weight-loss goals.

5. You'll handle stress better.
Break a sweat in the weight room and you'll stay cool under pressure. Fit people have lower levels of stress hormones than those who are not fit. Studies have also shown that after a stressful situation, the blood pressure of people with the most muscle returns to normal faster than those with little muscle.

6. You'll be happier.
Yoga isn't the only Zen-inducing exercise. People who perform three weight workouts a week for six months significantly improve their scores on measures of anger and overall mood.

7. You'll build stronger bones.
As you age, bone mass goes to pot, which increases your likelihood of one day suffering a debilitating fracture. The good news: 16 weeks of resistance training can increase hip bone density and elevate blood levels of osteocalcin - a marker of bone growth - by 19%.

8. You'll get into shape faster.
The term cardio shouldn't describe only aerobic exercise: Circuit training with weights raises your heart rate 15 beats per minute higher than if you run at 60 to 70% of your max heart rate. This strengthens muscles and provides cardiovascular benefits similar to those of aerobic exercise - so you save time.

9. Your heart will be healthier.
Researchers found that people who did three total-body weight workouts a week for two months decreased their diastolic blood pressure (the bottom number) by eight points. That's enough to reduce the risk of stroke by 40% and the risk of a heart attack by 15%.

10. You'll be way more productive.
Researchers found workers were 15% more productive on days they exercised. So on days you work out, you can (theoretically) finish in eight hours what would normally take nine hours and 12 minutes. Or you'd still work for nine hours but get more done, leaving you feeling less stressed and happier - another perk reported on days workers exercised.

11. You'll live longer.
Total-body strength is linked to lower risks of death from cardiovascular disease and cancer. Similarly, being strong during middle age is associated with "exceptional survival," defined as living to the age of 85 without developing a major disease.

12. You'll be even smarter.
Muscles strengthen your body and mind: researchers found that six months of resistance training enhanced lifters' cognitive function. In fact, the sweat sessions resulted in better short- and long-term memory, improved verbal reasoning, and a longer attention span.

Quest for Skinny Erika - Week 9

Tue, 05 Apr 2011 17:02:00 -0500

Quest for Skinny Erika: Week 9. Oh woe is me, for I have collided with the dreaded weight loss plateau! Trainer Toni warned me this could happen, but I had been hoping it would ignore me. Alas, no dice.

So, what is the weight loss plateau? From what I’ve learned during fifteen minutes of Googling, it’s basically the body’s reaction to losing weight. It sucks, but it’s normal.

When I saw that I’d only lost .2 lbs this week, my trainer was quick to assure me I hadn’t done anything wrong. I exercised six times this week, and stayed at or below my calorie goals this week with one notable exception (homemade Indian food is my dieting Achilles’ heel).

The nice thing about having a personal trainer is having suggestions for how to combat the dreaded plateau. Trainer Toni and I discussed my cardio routine, and she gave me a lot of great ideas for how to spruce up my routine to keep my body guessing.

I think that if I weren’t seeing a personal trainer I would probably be really discouraged right now. Might even dive head-first into a plate of cookies, refusing to emerge until my husband or my pancreas demanded I stop.

With a trainer encouraging me, the weight loss plateau is a bummer of a place but not the downfall of my weight loss quest. I’m obviously not going to lose weight by eating my feelings, and with my trainer’s support I shall rise above (or should I say below?) the insidious plateau.

And if I don’t? Well, then I’ll just keep asking for advice from my trainers, exercising as often as I can, and eating well. My body has to let go of those extra pounds eventually. Right?

Here are my stats for this week!

Weight: 193.2 lbs.

Waist: 39.25 inches

Quest for Skinny Erika - Week 8

Tue, 29 Mar 2011 20:06:00 -0500

Quest for Skinny Erika: Week 8.

I've obviously talked about the role of exercise in my weight loss journey and how I've come to the completely revolutionary conclusion that moving more helps me lose weight.

What I haven't written about much is the role of nutrition. What does a person like me eat every day? Am I gnawing on bland pieces of celery, giving cinnamon rolls the crazy eyes while I lock myself in the produce section of the grocery store each week?

Nope. I'm eating 1,530 calories per day, and there's a surprising amount of wiggle room in those calories.

For example, I was craving chocolate like no one's business this week. This craving Would. Not. Go. Away. So I saved my calories and had a piece of chocolate. A 70 calorie piece of chocolate, which I managed to nibble on for fifteen minutes. It was glorious.

Did it ruin my ability to lose weight? Nope. Because I've found that a little bit of a good thing can go a long way, and I don't have to inhale a bag of chocolate chips in order to satiate a chocolate craving. (Yes, in case you're wondering, I have eaten an entire bag of chocolate chips before. It was a really productive afternoon.)

Now, a typical day involves wheat toast with peanut butter and an apple for breakfast, a small snack, a lunch of salad with a little chicken or cheese for protein, and a small dinner. It definitely took me awhile to get used to eating reasonable portions, but I'm glad I did it.

And what I've learned about reasonable portions is this: You serve yourself something that you think looks reasonable. And then you cut it in half. And maybe don't finish it.

By this I mean, I was a champion over-eater before I learned how to approach nutrition differently. It is really freaking hard to learn to eat less and be happy about it. But it's possible. And it's so worth it when you see those numbers go down on the scale!

Here are my stats for this week!

Weight: 193.4 lbs (14 lbs lost over 2 month period).

Waist: 39.25 inches (4 inches lost over 2 month period).

Quest for Skinny Erika: Week 7

Tue, 22 Mar 2011 15:50:00 -0500

Quest for Skinny Erika: Week 7.

Not to brag too much or anything, but I really feel like I kicked it up a notch this week. I exercised six out of seven days last week, and when I hopped on the scale for my weekly weigh-in I really hoped my weight loss would reflect that.

And it totally did!

What I can take away from this is that increased effort leads to increased results. I exercised more, pushed myself in my work-outs more, and was rewarded for the extra sweat and effort by a nice big dip in my weight.

Of course, Jeff the trainer later rewarded my weight loss by making me do some excruciatingly difficult exercises, but there you go. Some people celebrate with cupcakes, Jeff apparently has a different rewards system in place.

It’s working, though. I’m learning more about physiology (the why of the exercises we do, which makes the how a lot easier to understand) and nutrition than I ever have before, and all of it is helping me toward my goal.

Speaking of goals, I’m officially one pound away from my pre-pregnancy weight and it feels awesome. I’m going to keep going once I hit my pre-pregnancy weight (I wasn’t exactly skinny when I got pregnant) but it’s nice to recognize the numbers on the scale again.

So that’s where I am in my weight loss journey. Learning that eating right and exercising more leads to weight loss.

Seriously, it sounds so obvious but when you’re making huge changes to your lifestyle and eating habits, it’s anything but. If I’ve learned anything during my journey it’s that the trainers at Fitness Together know what they’re talking about, and if you do what they tell you to, you will see results.

Here are my stats for this week!

Weight: 195 lbs. (I lost 3.2 lbs. last week!!!)

Waist: 40.75” (That’s another .75” off my waist!)

Quest for Skinny Erika: Week 6

Tue, 15 Mar 2011 18:21:00 -0500

Quest for Skinny Erika: Week 6. I think there comes a certain point in every weight loss journey where the novelty wears off and motivation becomes a problem. After the euphoric rush of that initial weight loss success, it can start to feel a little more difficult to kick yourself off the couch and into the gym.

Or maybe your particular temptation is food. Like, maybe you’ve been watching what you eat really well and you’ve lost some weight. You’re feeling good about yourself, looking better, and the cookies in the break room start looking a little more innocent. They call out to you with their sugary sweetness, spouting lies about how one cookie couldn’t possibly hurt.

That’s kind of where I ended up this week, on both counts. I’ve lost some weight, I consider the gym my second home, and I’m nearing that dangerous portion of my weight loss journey where I’ve started feeling like maybe I know things. Like maybe I can use my own judgment to determine when I need to exercise and what I need to eat.

But I’m wrong.

My judgment is what got me into this mess. My judgment is what convinced me that surely two cupcakes would be even yummier than just one. My judgment can’t be trusted. Not yet.

Something that definitely helps with this is knowing my trainers are going to be asking me twice a week how I did with my eating and exercising in between sessions. Accountability is crucial to someone like me who used to routinely accept both advice and therapy from baked goods.

One thing I’ve learned is you don’t want to make your trainers mad. I think telling them their advice and hard work have gone to waste all because I couldn’t just say no to chocolate would definitely qualify as making them mad.

It’s obvious that my trainers spend a lot of time planning my workouts, and if I squander their hard work, well…Let’s just say I can expect to be doing a lot more push-ups to pay for it.

Here are my stats for this week!

Weight: 198.2 lbs (I lost 1.2 lbs last week!)

Waist: 41.5 inches (I’m not discouraged by the lack of change in my waist from last week. Waist measurements are tough to do consistently because it’s hard to measure in the same spot every time)

The Enemy Inside You.

Fri, 11 Mar 2011 18:38:00 -0600

The Enemy Inside You.

Inflammation. The word probably makes you think of a knee swollen from running, but there's another kind of inflammation: chronic inflammation—a slow, silent disturbance that never shuts off. It has become a medical hot topic: More and more research shows that chronic inflammation is involved in heavy-hitting illnesses. Experts now believe it’s an underlying cause for many diseases.

Scientists are still decoding how inflammation works, but here's what we know: It starts with the immune system. When injured or sick, your bone marrow dispatches teams of white blood cells to root out infection and jump-start the healing process. Sometimes, however, the immune system gets a faulty distress signal and deploys an unnecessary first-aid squad. Those misguided white blood cells still mobilize just like they would if you were actually under the weather, but because there's no infection for them to attack, they end up just hanging around, often for a long, long time.

Problem is, your body isn't made to accommodate this kind of unfocused immune activity. Eventually those white blood cells secrete chemicals that can damage your internal organs and assault other cells used to fend off disease, leaving the door open for illnesses such as cancer.

You can do something about preventing and quashing chronic inflammation. Read on to find out how to snuff out this silent danger.

Carrying Excess Weight – Not Good

When you pack on too many pounds, your fat cells begin to bulge. These stressed fat cells send an SOS to your immune system. Certain white blood cells respond to the alarm, rushing to and then inflaming the cells that called for help. Over time that inflammation can make healthy cells resistant to insulin, which in turn can lead to diabetes. Also, those unneeded white blood cells can leak into your bloodstream, eventually aggravating your liver.

Noshing on High-Sugar, High-Carb, High-Fat Foods – Not Good

When you eat a lot of saturated and trans fats, you increase your inflammation risk. Scientists know that foods that quickly dump an excess of sugar into your blood can set off inflammation. A recent study, for example, found that inflammation markers tend to be significantly increased just three hours after eating high-glycemic-index foods (corn chips, baked potatoes, pretzels, waffles), which help increase the body's blood sugar.

Experiencing High Anxiety – Not Good

Unexpected nerve-racking situations can cause anxiety, which has recently been linked to heightened levels of inflammation. Inflammatory activity usually increases under stress, say the experts. That's because the parts of your brain involved in sensing pain are also activated by social stress. Some people who suffer from long-term anxiety or depression also experience regular spikes in inflammation.

Breathing Bad Air – Not Good

Hate smog? So does your immune system. People who live in areas with polluted air are more likely to develop diabetes, probably because air pollution encourages inflammation and contributes to insulin resistance. Much worse is a cigarette habit; tobacco smoke is such an assault on the lungs that the immune system rushes in to fix the damage. Often, it overcompensates and the white blood cells end up on an offensive that can lead to lung disease.

Eating Omega-3 Fatty Acids – Great

They're great for your heart and nervous system, and now studies show that omega-3s—the "good fats" found in fish like salmon—can also dial down the overeager white blood cells that lead to inflammation. Experts recommend eating at least two servings of fish every week.

Munching on Fruits and Vegetables – Great

Plants are by far your best inflammation-fighting bet. They're chock full of anti-inflammatory elements such as magnesium and antioxidants, as well as carotenoids (orange and yellow pigments in carrots, squash, and sweet potatoes) and lycopene (gives tomatoes and watermelon their red hues). Grapes also discourage inflammation, thanks to the chemical resveratrol. Research shows that following a Mediterranean-style diet full of veggies, fruits, and olive oil may curb inflammation.

Moving Your Body – Great

Studies show exercise has powerful effects in reducing inflammation, which can significantly lower cancer risk. Experts recommend 45 to 50 minutes of moderate exercise, most days a week. They note that everyone should be sweating it out, regardless of your weight. Just because you look lean doesn't mean you're not harboring hidden inflammation. Here's extra motivation: Exercise shrinks fat cells, which automatically fights inflammation by quieting your immune system.

Boosting Your Mood – Great

People who are depressed can lower their inflammation risk simply by getting treatment. In a recent study, depressed women who went to therapy experienced a drop in inflammatory action. In fact, lowering stress of any kind can be a very big key in beating chronic inflammation, say the experts. Instead of obsessing over worst-case scenarios, keep your immune system cool by taking a deep breath and not treating your negative thoughts as facts.

Quest for Skinny Erika: Week 5

Tue, 08 Mar 2011 13:44:00 -0600

Quest for Skinny Erika: Week 5.

Number one thing I learned this week: You can eat buttercream frosting and still lose weight!

Just kidding. Sort of. My son's first birthday party was this week and I had access to homemade peanut butter buttercream frosting. It was so delicious I just had to have some. My resolve to lose weight is strong, but not that strong.

So, I indulged. And yet I still lost weight this week. Alchemy, you say? Nay! The secret to my ongoing weight loss has not been misery and deprivation, but rather careful calorie monitoring and weight training.

So, this means I budgeted my calories for said frosting. I had just a little, enough to satisfy my craving, and then stopped. And then I went to the gym!

When I first started with Fitness Together, they did my Fitness Assessment and told me my body fat percentage, my basal metabolic rate, and set forth a weight loss plan that detailed for me exactly how many calories I should be eating each day and how often I should be doing what kind of exercise.

It was a tall order (1530 calories a day while exercising six days a week) but I knew I was working with experts and decided to give it a whirl.

Based on my weight loss and general size reduction, that was a good call!

And even though the weight training I do with my Fitness Together trainers twice a week is really, really freaking hard, they're right there encouraging me and believing in me. You'd be surprised by how many more repetitions you can do when your trainer is there to support you each step of the way!

Moreover, I feel good about the process. I look forward to my training sessions each week, and use the exercises I learn there during my solo workouts.

Of course, the decreasing numbers on the scale certainly don't hurt either!

My stats for this week:

Weight: 199.4 lbs (MAN, it feels good to be below the 200's! That's 8 lbs lighter than I was a month ago!)

Waist: 41.5 inches (1.8 inches gone from my waist, and I don't miss them one bit.)

See better photos of Erika on our facebook page: facebook.com/fitnesstogethersammamish.

Quest for Skinny Erika: Week 4

Tue, 01 Mar 2011 20:39:00 -0600

Quest for Skinny Erika: Week 4. I’m four weeks into my quest and I’m really starting to get into the swing of this whole weight-loss thing. For example, my eating habits. Choosing healthy options and reasonable meal portions was a huge challenge at first, but I’ve been working on it long enough it’s become second nature.

I’ve been sticking to a three meals plus two snacks eating pattern and it’s working out pretty well for me. The thing I like most about it is the fact that I can budget my calories for the day if I know I’ve got a treat coming up. Sometimes it’s the occasional little treats that make eating healthy all the time a viable option that doesn’t result in freaking out and hiding out in a bakery!

What surprised me most this week, though, is the shocking revelation that I get withdrawals if I go long enough without exercising. I never thought I would say this, but exercising makes me feel good. Apart from sore muscles, I walk away from a good workout with a really lovely glow-y feeling.

Maybe it’s the endorphins, maybe it’s the feeling of accomplishment. Either way, I can always count on feeling a lot more cheerful after I’ve logged a few hours sweating and moving.

It’s paying off, too. Whereas my initial workouts were extremely challenging and rudimentary exercises like push-ups felt beyond my grasp, I can feel my muscles getting stronger each week. It’s such a triumphant feeling to reach for heavier dumb-bells at the gym!

My trainers keep me guessing each week. No two work-outs are the same, which I’ve heard is excellent for building muscle faster. It must be working, because I can see the results of these workouts in my measurements, and also in my ability to survive the workouts!

Here are my measurements for this week:
Weight: 202 lbs. (That’s down 1.6 lbs. from last week, 5.4 lbs. lost total so far)

Waist: 42 inches (That’s .75 inches off my waist from last week, 1.3 inches gone so far)

The Real Fountain of Youth.

Mon, 28 Feb 2011 17:39:00 -0600

The Real Fountain of Youth. The baby boomers, who popularized tennis, skiing, jogging, and step aerobics, are advancing through middle age to the threshold of senior citizenship. The oldest boomers turn 65 this year.

If their parents' generation inaugurated the science of good nutrition — the five food groups and all that — the boomers' adult years have, fittingly enough, produced a major new body of evidence on the benefits of "getting physical."

In fact, this evidence suggests that exercising regularly during middle age and beyond is an enormously effective way to promote long term health that we all dream about: independent, robust and free of chronic disease or disability. "If you had to pick one thing, one single thing that came closest to the fountain of youth," says James Fries, M.D., a pioneer researcher on healthy aging at Stanford University, "then it would have to be exercise."

Exercise maintains healthy blood vessels for good circulation in the body and brain. It also helps people manage their weight and cope with stress. And exercise stems age-related losses in bone density and muscle mass while it keeps the heart and lungs strong.

The bottom line, reflected in dozens of studies, is that people who exercise live longer than those who don't, with a reduced chance of heart disease, high blood pressure, stroke, type 2 diabetes, colon and breast cancers, depression, falls and even mental decline.

Exercise is one of the key factors that distinguish people who have a healthy old age from those who don't. The experts say that being sedentary is a known risk factor for just about every poor health outcome, from being hospitalized to ending up in a nursing home, and even to mortality.

In terms of longevity, regular exercise seems to have an impact that few other health measures can match.

Compared with sedentary men and women, people who did an hour and a half of moderate-to-vigorous physical activity weekly — less than 15 minutes a day — were 20% less likely to die during the next 10 years, according to a 2008 federal report. When these exercisers spent more time moving — an hour a day — they cut their risk of dying by a whopping 40%.

Moreover, a 21-year study by Stanford researchers, published in 2008, followed middle-age members of a runners club and compared them with men and women who didn't exercise. As they aged, the runners stayed spry — continuing to perform everyday activities — for 16 years longer than the other group.

Studies also strongly suggest regular exercise helps keep us mentally sharp. A federal report concluded that while being physically active in midlife and beyond may not prevent dementia, it seems to delay its symptoms. Research has shown, too, that regular walking helps delay or even prevent the brain shrinkage that heralds the onset of dementia.

So are the boomers, with their treadmills and weight machines, set to defy old age? Boomers do engage in more leisure time workouts than their parents did; they also eat more fruits and vegetables, smoke considerably less, and have access to better medications. But boomers also are the first generation to face social changes that promote a sedentary lifestyle and calorie-rich diet. We work longer hours, we commute longer. We sit down to the TV and computer more than our parents did. Experts say we're paying for it by having higher rates of obesity.

Indeed, some experts predict obesity will be the boomers' Achilles' heel, negating their other health advantages as they age. Still, boomers can start now to eliminate many health risks by — you guessed it — exercising. "Right now, we are lousy at getting people to lose weight," Dr. Fries says. "But we can get people to start exercising and keep it up. It's a much more effective way to pursue the health policy."

Quest for Skinny Erika: Week 3.

Mon, 21 Feb 2011 18:05:00 -0600

I am so excited this week. So, so, so excited! In this moment, I love all my personal trainers. Toni, Jeff, Katrena, and Donna; they’re all the best!

Why? Because I hopped on the scale this week and I saw results. Super-fantastic results. The kinds of results that you always hope for but never think can actually happen for you.

Even more than the results, though, the reason I love my trainers is that they’ve shown me that I can exercise without crippling myself. I have notoriously bad knees and ankles, and I’ve always assumed those injuries precluded me from exercising. Every time I tried to get active they’d start hurting or get reinjured and then I’d stop exercising and eat until I felt better.

It turns out that you don’t get injured when you’re actually exercising the right way. Score that one in the “Duh” column for me!

I can barely express how much this has changed my outlook on exercise. Knowing that not only am I capable of exercising in such a way as to get results, but I can do it without limping around in agony afterwards? That’s life changing! Plus, the trainers are all very personable. That helps!

But I’m learning that you have to listen to your trainers. After my Fitness Assessment, they told me I needed to eat 1530 calories a day and exercise six days a week. It wasn’t easy, but after I stepped off the scale on Saturday I looked at Toni and said, “I will do whatever you tell me!”

If you listen to your trainers, and do your “homework” (a.k.a. Not stuffing your face between workouts) you will see results. Is there anything more encouraging than that? I think not.

Here are this week’s measurements!

Weight: 203.6 lbs. (That’s 3.8 lbs. lost since week one!)

Waist: 42.75” (That’s a little over half an inch I’ve lost from my waist since week one!)

Erika week 2

Tue, 15 Feb 2011 16:54:00 -0600

Week two of my quest for Skinny Erika was a challenge! First there was the Super Bowl, which brought with it some delicious nachos and homemade fudge sauce. Then there was my husband’s busy schedule, which made it difficult to make it to the gym during the afternoons.

That said, I did manage to get out of the house and do some cardio work on the treadmill on Monday and Tuesday, with a personal training session with trainer Toni on Thursday and another session with trainer Jeff on Saturday. Four days out of seven isn’t too shabby for someone who was an avowed couch potato two weeks ago!

My trainers encourage me to exercise at least five times a week, six would be even better, so I definitely have some room for improvement. I’m going to start doing my cardio workouts in the early mornings so I’m not at the mercy of my husband’s schedule.

I got the results of my Fitness Assessment on Saturday and…Wow. I knew I was out of shape, but had no idea of the extent of the damage. Yikes. I’m slightly less fatty than a beluga but not by much. I also have acres of room to improve in my arm strength, abdominal strength, and cardio fitness.

My goal this upcoming week is to exercise five times. I learned this week that I should strive for more strength training than cardio. I had always been under the impression that cardio was better for losing weight, but it turns out that strength training is far more effective.

The trainers tell me that muscle burns fat more effectively, and that if I focus on just nutrition and cardio the weight is apt to just come right back. One thing I’ve learned about myself is that I dislike strength training (it’s really hard!) but I see the value in it, which is why I’m so glad I have personal trainers who aren’t afraid to endure my complaining (and frequent peals of laughter!).

I didn’t lose much this week in terms of pounds, but I did lose a centimeter from my waist so that’s progress!

Here are my stats from this week:

Weight: 207.2 lbs.

Waist: 43 inches.

Quest for Skinny Erika: Week 1.

Sat, 05 Feb 2011 17:40:00 -0600

Hello! My name is Erika Mitchell and I’m a cupcake-loving, exercise-loathing, out-of-shape mother of one who is on a quest. A quest to find out what Skinny Erika looks like.

I gained about 35 pounds while pregnant with my son, who was born in February of last year. Most of that weight…Has not come off. I’ve been breastfeeding him, and about a month ago I was appalled to realize that I was gaining weight.

I figured that if I was gaining weight while burning a crazy number of calories breastfeeding, I was doing something wrong. So I started looking into some options.

I joined a gym and realized I have absolutely no idea how to exercise. Sure, I can climb on a treadmill and usually not fall off, but I had a sneaking suspicion there was a better way to lose my insidious baby weight.

Lucky for me, there are a lot of personal training options in Sammamish (where I’ve lived for a great many years now). I investigated a few of them before connecting with Alan, the owner of Fitness Together Sammamish.

Intrigued by their model of uniting one client with one trainer, I took him up on his offer of a complimentary training session and I was sold. My first session with trainer Donna Kicked. My. Butt. I was sore in muscles I didn’t even know I had!

So now I have help on my quest. This is my first week on the road to finding Skinny Erika, and I’m so grateful to have such excellent help!

I did my Fitness Assessment with trainer Katrena, wherein she took a bunch of measurements of things like my strength, flexibility, heart rate, weight, and fitness level in order to establish a good baseline. She was so encouraging, letting me know that “Everyone’s gotta start somewhere!”

What I particularly liked about this assessment, though, was the psychological aspect of it. Katrena asked me questions about what was happening in my life, stressors, anything that could hinder me from reaching my goals. It’s very helpful to make fitness goals when you take your whole life into account!

Now that you know my story, here’s where I’m starting:

Hip circumference: 48 inches

Waist circumference: 43.3 inches

Thigh circumference measurements: Left 27.2 inches Right 28.3 inches

Weight: 207.4 lbs (clothes on, no shoes)

As you can see, I’ve got some work to do!

Strength Training - How it Helps You.

Fri, 04 Feb 2011 15:20:00 -0600

Learn to Love Strength Training - for your Health and your Looks.

Below are 10 reasons you should strength train (and LOVE every minute of it):

1. Strength training preserves muscle mass during weight loss.

25% to 30% of weight lost by dieting alone is not fat but lean tissue, muscle, bone and water. However, strength training helps dieters preserve muscle mass while still losing weight.

2. Strength training elevates your metabolism.

Starting in their twenties, most people (especially women) lose half a pound of muscle every year if they aren't strength training to preserve it. After age 60, this rate of loss doubles. Regular strength training can preserve muscle throughout your lifespan, and rebuild the muscle lost.

3. Strength training helps you lose weight more easily (or eat more without gaining weight).

Since muscle is active tissue (unlike fat, which is inert), it requires energy to maintain. The more muscle you have, the more you can eat without gaining weight. Strength training can provide up to a 15% increase in your metabolic rate, which is helpful for weight loss and long-term weight control.

For every additional pound of muscle you gain, your body will burn about 50 more calories each day. A recent study showed that a woman who strength trains two or three times a week for eight weeks gains 1.75 lbs of muscle and loses 3.5 lbs of fat.

Aerobic exercise burns more calories than strength training at the time you are exercising, but your metabolism returns to normal about 30 minutes after you finish your aerobic workout. Individuals who perform strength training, however, elevate their metabolism (burn more calories) for two hours after their workouts end.

4. Strength training increases bone density.

Strength training increases both muscle mass and bone density. In a recent study, women who lifted weights did not lose any bone density throughout the study, and actually gained an average of 1% more bone mass in the hip and spine. Non-exercising women lost 2% to 2.5% of bone mass during the same period of time.

Another study showed a 3% increase in spine and hip bone density after an 18-month strength training program among women ages 28 to 39.

5. Strength training counteracts depression.

In a study of 32 men and women who suffered from chronic depression, half did strength training while the other half only received health information. After three months, 14 of the 16 who lifted weights felt better and no longer met the criteria for depression. Another study showed that 10 weeks of strength training reduced clinical depression symptoms more successfully than standard counseling alone.

6. Strength training reduces sleep difficulties.

Ten people in the strength training group (from point 5 above) reported sleep difficulties at the start of the study. After 12 weeks, six of the 10 reported they no longer had trouble sleeping - they fell asleep more quickly, slept more deeply, awakened less often, and slept longer.

7. Strength training reduces your risk of diabetes.

Adult-onset (Type 2) diabetes is a growing problem, with over 14 million Americans suffering it. Strength training can increase glucose utilization in the body by 23% in just four months. As muscles contract and relax during exercise, they use sugar for energy. To meet this energy need, your body uses sugar supplies in your blood, reducing your blood sugar levels.

8. Strength training lowers your blood pressure.

Resting blood pressure (RBP) levels are impacted by strength training. In a recent study, after 18 months of strength training, participants shifted from the high-normal RBP category to normal RBP levels. Regular exercise, including strength training, strengthens the heart, allowing it to pump more blood with less effort. The less your heart has to work, the less pressure is exerted on your arteries.

9. Strength training helps you age more gracefully.

As you age, muscle mass decreases (if you're not working to preserve it), which can cause skin to sag in not-so-pretty ways. By strength training, you can fight age-related muscle loss and maintain a more youthful physique.

10. Strength training improves your quality of life.

Building muscle allows you to get more out of life. Everyday activities, such as lifting children, carrying groceries, and working in the yard are much easier when you're not struggling with the effort. Being in shape makes you more confident, helps you stand taller and makes you feel great about yourself. And what's better than that?

Heart Health: Your pants size, dog & dentist all factor in

Wed, 12 Jan 2011 20:10:00 -0600

More on Heart Health: What your pants size, your dog, and your dentist have to do with your ticker.

You've heard all this heart-health stuff before: Get your cholesterol down, take that spinning class, order the salmon. But there are some things you may not have heard about how to keep this muscle going strong: Check out the latest ways to show your heart some love.

You know: to eat right and keep your weight down.
You maybe didn't know: We're not just talking about nixing marbled steak and trans-fat fries. It's also about blood sugar. Your body responds to high blood sugar by pumping out more insulin to try to turn that sugar into energy. Too much insulin raises your triglycerides and causes inflammation of the arteries, making them more vulnerable to hardening.
Do this: In addition to choosing a diet low in saturated fat, trans fat, and cholesterol, eat lots of fiber-rich fruits, vegetables, and whole grains. Go easy on sweets and refined carbs, which can send blood sugar and insulin levels soaring.

You know: to snub out those ciggies for good.
You maybe didn't know: Your spouse's habit can hurt your heart, too. Nonsmokers exposed to secondhand smoke at home or work have a 25 - 30% higher risk of heart disease.
Do this: If you smoke, quit any way you can and put the tobacco cash toward a trip to Cancun to celebrate the end of your first smoke-free year. By then, you'll have cut your heart disease risk in half. (In 15 years, you'll have the same risk as someone who never smoked.) Or use that trip to bribe a loved one who smokes - when they call it quits, you'll both benefit.

You know: to move your "heinie".
You maybe didn't know: To cut your risk of heart attack and stroke by 35 - 50%, all you need is 30 minutes, five times a week. You can even break that half-hour into three 10-minute intervals. Want to work out more? You'll give your HDL ("good") cholesterol an extra boost and burn more calories.
Do this: Anything that gets you breathing heavily, that you enjoy, and that you'll do consistently. Brisk walking, raking, or shoveling are all good. The important thing is to move, and do it regularly.

You know: to pump your Mom for your family's health history.
You maybe didn't know: Your own pregnancy, if you've had one, can be a crystal ball into the future of your heart's health. Women who had gestational diabetes or high blood pressure while pregnant have a tendency toward high triglycerides and insulin resistance, making their arteries more vulnerable to plaque buildup.
Do this: In addition to your parents' and grandparents' histories, tell your doctor what happened when you were pregnant.

You know: to stay on top of your numbers.
You maybe didn't know: In addition to blood pressure, cholesterol, and blood sugar, another number - your waist circumference - is linked to heart disease, as well as type 2 diabetes, high cholesterol, and high blood pressure. Experts believe that abdominal fat is particularly evil because it contributes to insulin problems, plaque buildup, and inflammation.
Do this: Set a realistic goal of getting your waist to below 35 inches, rather than getting into your high school jeans.

You know: to chill out.
You maybe didn't know: High stress doesn't just strain your heart and raise blood pressure - it makes other risk factors for heart disease worse. When stressed, you mobilize energy sources fast, and your brain tells your liver to release stored sugar into the blood. If you're constantly stressed, you keep your blood sugar and insulin levels high, which leads to the development of belly fat, and raising your risk for heart disease. What's more, if your blood sugar remains high from stress, then you process food less efficiently. You're on a downward spiral to weight gain, high triglycerides, and clogged arteries.
Do this: Find ways to combat stress, whether it's working out, long walks, or watching absurd characters on TV.

Could it be a heart attack?
Every random ping isn't cause for alarm. Here's what to watch out for:

Probably not a heart attack:
· Chest pain that moves from one spot to another, or a knife-like pain you can pinpoint.
· Pain that's lasted more than an hour, without sweatiness or shortness of breath, especially if you're able to walk around.
· Palpitations without any other symptoms.

Get to the doctor if you feel:
· Pressure or tightness like an elephant on your chest.
· An abrupt drop in energy or in your ability to exercise.
· Pain in your neck, jaw, back, arm, or shoulder that comes on when you exercise.
· Light-headedness, sweating, shortness of breath, or nausea. When in doubt, call your doctor or 911.

Say "aah!"
A recent study found that people who have been to the dentist in the past two years reduce their risk of heart attack, stroke, and other cardiovascular problems by at least one-third.

How love helps your ticker
· Friend love: Having good pals is associated with lower blood pressure and heart rate.
· Pet love: Pet owners live longer after a heart attack than those who don't have critters.
· Romantic love: Studies suggest that people who get hugs from their sweeties have lower blood pressure; on the other hand, people in marriages with a lot of strife may be at higher risk for heart disease.

The "Nutrition" of Alcohol

Fri, 17 Dec 2010 15:49:00 -0600

Alcohol and Calories.
Yes, it's time for the alcohol talk - but no lectures here, just some "nutritional" facts. Being healthy doesn't mean you can't go out and have a good time. Partying doesn't have to ruin all your hard work, but one of the biggest things that can set you back is alcohol.

Alcohol is one of the few things we consume that is purely empty calories. That is, it has no nutritional value - just calories and quick burning carbohydrates, and lots of them.

There is no way around it: there is no low calorie alcohol. The only thing you can do is educate yourself about the calorie content of alcohol and make the best decisions on how you have your drinks prepared.

Some alcoholic beverages do contain less calories per unit volume. In order of least calories for alcohol content, the list goes like this:

Wine - typically 20 calories per ounce, and a typical serving size is 5 ounces. This calculates to 100 calories per serving, along with 2 grams of carbs.

Hard Alcohol - a typical serving is 1 shot (1.5 ounces). Gin- 98 calories, 0 carbs; Whiskey- 104 calories, 0 carbs; Rum- 104 calories, 0 carbs; Vodka- 104 calories, 0 carbs; Tequila, 104 calories, 8 grams of carbs.

If you are drinking hard alcohol, the mixers are where most of your calories are going to come from. Stick to diet soda or seltzer, which add no calories or use juices, such as cranberry and pineapple, but steer clear of syrups, regular sodas, and pre-made drink mixes. They are full of sugar and calories, which can easily turn that 100 calorie shot into a 500 calorie bomb.

Most juices at the local bar are made from concentrate because it's cheaper, but there is barely any juice in them at all. At home use 100% real juices, or slice up and squeeze some real fruit to add freshness.

Beer - a serving size is often 12 ounces, but this is NOT A GLASS. Beer is often over served, especially from a pitcher. Per 12 ounce serving: "Light" beer-108 calories, 6 grams of carbs; Draft beer- 144 calories, 13 grams of carbs; Lager- 168 calories, 13 grams of carbs; Ale- 216 calories, 13 grams of carbs.

Liqueur - typically 103 calories per 1 ounce serving, with a typical serving size of 1.5 ounces. This totals to 155 calories, 17 grams of carbs per drink.

Alcohol also dehydrates you. When consuming alcohol, try to alternate your drinks with water. (Experts say that drinking lots of water can keep you from getting a killer hangover.) Dehydration can be mistaken for hunger. Drinking lowers your inhibitions, so that coupled with dehydration/hunger can lead to a lot of mindless eating.

So, party on, but choose your drinks wisely.

The 10 Commandments of Holiday Weight Control

Sat, 27 Nov 2010 12:43:00 -0600

Survive the holiday season and still fit in your slimmest pants by following these simple but important guidelines.

I. Thou shalt step on the scale once a week.
It will tell you if you are on or off your plan. Basic rule: same scale, same time, same day of the week. A Monday morning weigh-in allows you to start each week in possession of the facts. If you see you've gained, use that as motivation to try harder in the coming days.

II. Thou shalt not skip thy workouts.
Exercise burns calories and helps you control your weight - but only if you work out on a regular basis. During stressful holiday times, it's tempting to abandon your routine, but in truth, this is the worst time of year to skip. Do whatever is necessary to stick to it.

III. Honor thy need for sweets.
Go ahead, have a goody. Just keep it small. Take a few bites of the pie or tart filling and skip the high-calorie crust. Nibble on two or three Christmas cookies or relish a small bowl of berries and a piece of chocolate. Savor your treat by eating slowly, and the taste will go a long way.

IV. Thou shalt never say "I blew it at lunch, so I may as well pig out at dinner".
You had a celebratory lunch with a few friends. You drank some wine, visited the bread basket and shared a dessert. You've taken in an extra 500 to 600 calories. If you follow through with a no-holds-barred dinner, you turn that 500- to 600-calorie infraction into a huge 1,500- to 1,600-calorie debacle. Forgive yourself for the slip and go back to your plan of moderate, healthy eating.

V. Thou shalt prepare for partying by taking the edge off thy hunger.
Before leaving the house, eat a small amount of lean protein - such as yogurt, cottage cheese, turkey, chicken, salmon, or water-packed tuna. This way, you won't be seduced by all those incredibly rich, caloric hors d'oeuvres. When you get to the party, stick with the fresh shrimp, raw veggies, or chicken saté and steer well clear of the dipping sauce. (Skipping any kind of sauce will generally save you hundreds of calories.)

VI. Thou shalt keep thy body properly hydrated.
Salty holiday foods, pressurized airplane cabins, and forced-air heat dry you out. Skip the soda and juice (which are loaded with calories) and go for good old H2O.

VII. Thou shalt make sensible substitutions in thy favorite holiday dishes.
Bake plain sweet potatoes and forgo the butter. Substitute skim milk for whole, half-and-half for heavy cream in soups and bisques, and nonfat sour cream for dips. Try low-fat broth instead of fat-based mixtures for basting meats. Use chopped vegetables (onions, celery, carrots) instead of butter or sausage to moisten stuffing; cook it outside the bird.

VIII. Thou shalt always include a steamed vegetable at holiday meals.
Even if it is just for you (though many of your guests will likely have some too), steam a big head of broccoli or cauliflower. Green beans are great, too, as are baby carrots, which fill you up.

IX. Thou shalt not hoard leftovers.
Keep the meat, the baked sweet potatoes, the veggies and the salad. Send the high-calorie goodies home with guests or give them to a homeless shelter.

X. Thou shalt plan ahead.
The key to holiday weight control is having a strategy.
1. When a friend invites you to a big dinner, ask to bring hors d'oeuvres. Take raw vegetables with a low-cal dip or fresh steamed shrimp. That way, you know there will be at least a few appetizers that you can safely eat.
2. If you're slated for a big holiday lunch with office pals, plan to have a simple salad and some water-packed tuna for dinner that night. The lean and light meal will balance out your day.
3. Set up your shopping schedule so you hit the mall with a full stomach; the last thing you need is to graze your way from store to store. Or, carry a small healthy snack - yogurt or fruit - with you.
4. Don't get caught up in the holiday frenzy. If there are too many parties, decline a few. If all the shopping stress is causing you to overeat, talk to your family about ways to make this year less chaotic. The more open and honest you are with yourself and with family and friends, the more smoothly you'll sail through all the temptations of the season.

Winter Comfort Food: Prevent Sickness

Fri, 12 Nov 2010 13:40:00 -0600

Winter Comfort Food: Prevent Sickness.
Real comfort food when the thermometer dips isn't hot toddies or mac and cheese, but nutritious options-like soup, salmon, and lots and lots of water-that trick your body into thinking it's July. Whether you're dealing with dry skin or bad moods, below are successful winter-eating strategies to help you feel better and stay healthy-even when the weather is at its worst.

1. Drink fat-free milk to ward off the sniffles.
Winter means less sunlight, which is a key source of immunity-boosting vitamin D. Even if you go out for a stroll, sun exposure in Seattle from November through February is too paltry to deliver enough of the vitamin. Fat-free milk is a good low-calorie fix for the sun deprived. You need about 200 IUs (international units) of vitamin D a day and fortified milk can easily provide that. Around 99% of the milk in the United States has been spiked with vitamin D, so down one 8-ounce glass a day to shield against coughing coworkers.

2. Eat oily fish and almonds to keep skin soft.
Low temps outside and blasting heat inside lead to dry, flaky skin. While lotion is great, changing your diet can also help. Increase your intake of healthy fats in winter. Fat is a nutrient that protects all cells, including your skin cells. If you consume too little fat, your skin becomes brittle. Add omega-3 fatty acids to your diet by eating fish like salmon a few times a week to keep skin soft. Score your dose of vitamin E, another powerful skin protector, by snacking on almonds or pumpkin or sunflower seeds. Lack of vitamin E influences the quality and texture of your skin. Without it, your skin cells are at greater risk of damage from chemicals called "free radicals".

3. Banish winter blues with a bowl of oatmeal.
When the days get shorter, so does your brain's supply of the "feel-good" chemical serotonin. That blah feeling in the winter is related to a lack of serotonin, which is linked to lack of sunlight. You can eat foods with serotonin, but your brain needs to manufacture it for you to get that euphoric effect. Eating the right foods in the right amounts will cause that chemical chain reaction in your body. As your winter moods dip, eat carbs in a calorie-controlled way, and your brain can restore its serotonin to what it is in the summer. Try eating a carb-based, 150- to 200 calorie, low-fat snack in the late afternoon (when moods tend to be at their lowest). Make it something with substance - instant oatmeal, a small sweet potato, whole-grain toast, an English muffin with a bit of jam, or a snack-size bag of pretzels. Large amounts of protein can interfere with serotonin production, so avoid eating protein-heavy foods for a couple of hours before your carb-rich snack.

4. Slurp some Soup. Cold weather can actually trigger hunger. Your brain knows that eating raises your body temperature and warms you up, so it sends out signals encouraging you to eat. Keep your pantry stocked with low-calorie, high-density foods that fill you up faster. Water is the biggest influence of calorie density, so when you eat fruits and vegetables and broth-based soups-things packed with water-you'll feel more satisfied. Water-rich foods like melon, mushrooms, and oatmeal stay there longer. There's a mental component too: Your brain takes note that a large bowl of soup looks like more food than a small doughnut-even if they contain equal calories.

5. Drink water when you work out-even if you're not thirsty.
You'll win major fitness points for strapping on earmuffs and running in cold temperatures, but beware: Exercising in the cold can trick your system. You still sweat, but the drier air zaps perspiration away before you even notice. Take care to replace the fluid you're losing. Water and sports drinks are best, but tea (with or without caffeine) also works to hydrate you.

Dealing with Back Pain

Tue, 02 Nov 2010 16:58:00 -0500

Exercising with Lower Back Pain.
Increase Strength & Flexibility to Decrease Pain.

Lower back pain is a problem for many who exercise. If you suffer from it, there is hope. While there are many things that can cause back pain, from genetic malformations to injury, a number of recent studies show that a lack of core strength contributes to pain and stiffness in the lower back.

So what's the best way to deal with lower back pain caused by a lack of core strength? Exercise. This might cause a little more pain in the beginning, but it can reduce your pain in the long run. For many people, the long-term solution for back pain lies in abdominal, hip, and lower back strengthening and stretching exercises.

Some aches in your lower back might be the result of weak abdominal muscles. If you have weak abs, you are more likely to have poor posture and your lower back muscles are forced to take over, which can strain them in a way that becomes uncomfortable or painful over time. You can minimize back pain by doing exercises that make the muscles in your abs stronger, while also training to increase the strength and flexibility of your lower back, hips, and thighs.

Everyone's back pain is different, so it's a good idea to check with your health care provider about what's best for you. If core strength is your problem, the following exercises can help.

Leg Raises to strengthen stomach and hip muscles
How to: Lie on your back with arms at your sides. Lift one leg off the floor to about a 45° angle. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg. If that is too difficult, keep one knee bent and the foot flat on the ground while raising the opposite leg.

Leg Raises to strengthen back and hip muscles
How to: Lie on your stomach. Tighten the muscles in one leg and raise it from the floor. Raise it as high as you can (approximately 30°) without causing any discomfort to your lower back or lifting your hip off the floor. Hold your leg up for a count of 10 and return it to the floor. Do the same with the other leg. Repeat 5 times with each leg.

Wall Slides to strengthen your back, hip and leg muscles How to: Stand with your back against a wall and feet shoulder-width apart. Slide down into a crouch until the knees bend to about 90°. Count to 5 and slide back up the wall. Repeat 5 times.

Partial Sit-Up to strengthen stomach muscles
How to: Lie on your back with knees bent and feet flat on floor. Slowly raise your head and shoulders off the floor and reach with both hands toward your knees. Count to 10. Repeat 5 times.

Back Leg Swing to strengthen hip and back muscles
How to: Stand behind a chair with your hands on the back of the chair. Lift one leg back and up while keeping the knee straight. Return slowly. Raise the other leg and return. Repeat 5 times with each leg.

Exercises to increase flexibility and stretch out the back
How to: Lie on your back with your knees bent and feet flat on your bed or floor. Raise your knees toward your chest. Place both hands under your knees and gently pull your knees as close to your chest as possible. Do not raise your head. Do not straighten your legs as you lower them. Start with 5 repetitions, several times a day.

Remember to never exercise to the point of sharp pain or discomfort, and gradually progress to more repetitions or sets. Although it can be uncomfortable or slightly painful to strengthen the areas of your body that are causing your back pain, the benefit will be there in the long run. Say so long to the pain in your back!

Beat the Flu!

Wed, 27 Oct 2010 16:30:00 -0500

Tips to Prevent and Overcome Winter Viruses.

When a virus enters your body, one of three things can happen:
1. The virus can die, OR
2. Your immune system can activate and kill the virus, OR
3. The virus can survive, multiply, and produce a cold or the flu.
How do you keep this from happening?

Prevention
· The power of produce: Plant foods contain natural disease fighting compounds called phytochemicals and antioxidants. These enhance your immune system, so eat vegetables and fruits at least 5 times a day.
· Exercise: Regular exercise will stimulate the fighting T cells into doing their job - attacking foreign invaders like germs and viruses.
· Healthy Lifestyle: To improve your immune system and resistance to disease commit to these guidelines: do not smoke, sleep 7-8 hours each night, eat a nutritious diet that includes breakfast, and avoid (or take steps to reduce) mental stress.
· Germs: To avoid the spread of germs, wash your hands frequently with warm soapy water (for at least 20 seconds), and do not share cups or food.
· Water: Drink 8-12 cups of water every day. Water helps to cleanse the body and remove toxins, including germs. By keeping your body well hydrated, you can enhance your virus-fighting potential.

After Symptoms Occur
· "Feed a cold, starve a fever?" No! Listen to your appetite because being neither hungry nor stuffed will get rid of a cold, flu, or fever any faster. "Starving" an illness is particularly a bad idea. Intentionally restricting calories only makes it harder to recover from an illness.
· Drink plenty of fluids: Drink significant amounts of water - at least 8-12 cups throughout the day. Additional water is needed not only to help fight infection, but also to combat dehydration brought on by fever. If you have flu-symptoms, vomiting and diarrhea also increase your need for water above the normal 8-cup requirement.
· Vitamin C: Although vitamin C will not prevent the cold, it may soften the blow, decrease symptoms (such as a runny nose and sore throat), and possibly shorten the duration of the cold by a day or so. Also drink plenty of vitamin-rich orange or grapefruit juice. These provide vitamin C as well as the fluids and calories your body needs.
· Have some chicken soup! Eating chicken soup (or a soup that smells or tastes like chicken soup) may help increase the flow of mucus and clear nasal passages. It will not help cure or shorten your illness, but it may help relieve symptoms temporarily.
· Garlic may help stimulate your immune system. Include one to three cloves of garlic each day by eating foods like garlic bread, spaghetti sauce, lasagna, salad dressing with garlic, and by adding it to pasta salad, soups and stews. Do not use if you are on a blood thinning medication.
· Pamper yourself: Get plenty of rest and relaxation.
By adhering to a healthy lifestyle, you may prevent an illness from occurring in the first place, or at least lessen the severity if one does arise.

Be sure to always talk with your health care provider before taking any herbal, vitamin, or mineral supplement.

Free Report: Fad Diets vs Sensible Weight Loss

Tue, 12 Oct 2010 00:00:00 -0500

To download a free report on Fad Diets and Sensible Weight Loss, go to http://fitnesstogether.com/sammamish/fad-diets

Seek Justice Challenge in Sammamish on Sept 11, 2010

Mon, 06 Sep 2010 00:00:00 -0500

The second annual Seek Justice Challenge will take place in Sammamish, WA on Saturday Sept 11, 2010. Events include a 5K walk, 10K run, Kids' fun run, and two bike riding events (25 miles and 60 miles). For more information see www.spconline.org.

Trainer helps 2 Women finish their first Marathon

Tue, 26 Jan 2010 00:00:00 -0600

Trainer helps 2 women finish their first marathon

January 26, 2010

By Christopher Huber

Somewhere between mile 16 and mile 18 is when it all hit plateau resident Kris Lang. The first 13 miles of the 2010 Rock N’ Roll Arizona Marathon had gone better than she expected. But she hit the figurative “wall,” overwhelmed with the throbbing pain in her feet. She sat on the curb, took off her shoes and rubbed them for a bit.

“I was in a bad place at that point,” Lang said. “That was pretty rough.”

However, with a newfound determination — thanks to months of personal training with Sammamish-based trainer Amy Lewallen — Lang got back up and finished the 26.2-mile race Jan. 17 in Phoenix. It took just under six hours, but she finished, along with Lewallen and Sammamish resident Mary Cristy.

The three ran the marathon after Lewallen, owner at Fitness Together, challenged them last April. Cristy had never run for exercise before, and Lang had yet to run a marathon.

“It was the highlight of my training career. It was worth every penny and every mile that I put in,” Lewallen said after they returned from the event. “They were doing so well with their training that I just sort of threw it out there. They thought about it and decided it might be kind of fun.”

To be exact, Lang finished in 5 hours, 54 minutes and 18 seconds, and Cristy and Lewallen came in at 5:15:50.

“26.2 miles is a really long way, and to be there for the whole thing it was really cool,” Lewallen said. “The last .2 of the marathon was the best part.”

Lewallen said this was her seventh marathon, but a first in her 16-year fitness career when it comes to actually traveling with clients. As she and Cristy crossed the finish line they cried, she said.

“It felt amazing,” Cristy said. “I just feel so empowered.”

The first thing Lang did upon finishing was to look for the officials handing out the medals, she said.

“I wanted that finisher’s medal,” she said.

The three women said it was not about the time. Cristy said she threw out her time goal at mile 22. By mile 24, she re-focused on the main goal: finishing. During her low point, Lang said what kept her going was knowing that friends and family members were likely tracking her progress online from home. But the months of accountability from Cristy and Lewallen also helped push her to finish.

“Having workout partners was a really big driver for me,” she said. “I think I would have done (a marathon) eventually. I don’t think I would’ve done one this year without Mary and Amy,” Lang said.

To get to this point, Lang and Cristy trained and ran with Lewallen five to six days a week. Cristy worked with Lewallen for nearly nine months, Cristy said.

Running the marathon represented more than finishing a race.

“When I was a kid I was a 90-pound weakling that never got picked in gym class,” Lang said. “Running is a challenge, so I guess I kind of felt like if I could just do a marathon, running is less of a frightening thing.”

Cristy said the experience changed her life physically and emotionally. When Lewallen first challenged them, Cristy “thought she was on drugs,” Cristy said. But it motivated her to believe in herself and set a good example of fitness.

“I totally changed my body; totally changed my thinking,” Cristy said. “I wanna do another marathon.”

Reporter Christopher Huber can be reached at 392-6434, ext. 242, or chuber@isspress.com. Comment on this story at www.SammamishReview.com.

By Christopher Huber