Weight Loss Personal Training Chicago

"12 Easy Ways to Drink More Water Every Day" Review

Our bodies are made up of nearly 75% of water....justification enough to stay hydrated. Nevertheless, the lives of my personal training clients (and probably your life too) are full of constant demands and distractions. As a result, they usually don't drink nearly enough water and feel more fatigue and hunger (among the numerous other symptoms that result from dehydration). Whether you're trying to lose weight or live healthy, read through the following 9 tips from the Self article "12 Easy Ways to Drink More Water Every Day" and choose 2 strategies to hydrate your day:

1. ADD FLAVOR TO YOUR PITCHER.


Chugging several glasses of water a day can seem like torture when every cup is tasteless. Add a bit of excitement by dunking fresh fruit (grapefruit, strawberries, lemon), veggie slices (cucumber, ginger, celery), and herbs (basil, mint, lavender) to your carafe.

2. DRINK A GLASS AFTER EVERY BATHROOM BREAK.


Start a habit by linking water with some of your most common daily activities. Getting up from your desk for a bathroom break? Stop by the kitchen to chug a glass of water after leaving the restroom. Every time you pass the water cooler, fill up a cup.

3. USE AN APP TO TRACK YOUR CUPS.


Keeping up with how many glasses you’ve finished can be easy (and fun) with the help of a free app. Download Daily Water Free or Carbodroid to your phone to set daily reminders and alarms.

4. OR TAKE IT A STEP FURTHER AND GET A HIGH-TECH WATER BOTTLE.


Take your tracking to the next level with the HidrateMe Smart Water Bottle ($60) and coordinating app. This high-tech cup records every ounce as you sip, and sends the information directly to your cell.

5. DILUTE SUGARY DRINKS WITH WATER AND ICE.


If drinking juice, lemonade, or iced tea is a daily habit, water down your sips with H20 and a healthy helping of ice (aim for a one-to-one ratio). You’ll still get the sweetness you’re craving with a healthy dose of the water your body needs.

6. INVEST IN A FILTER.


Filtered water can taste better than the liquid coming out of the tap or water fountain. So, invest in a system for your kitchen sink and for your portable bottle. Try Soma Water Filtration Carafe ($50) for home and theBobble Classic ($10) on the go.

7. CHOOSE SPARKLING OR MINERAL WATER OVER SODA.


Pouring this bubbly, zero-calorie drink is just as good for your body as drinking water—except it’s got more pizzazz. Add a squeeze of lime juice, and it’s basically like drinking a fancy cocktail (without the alcohol). You can also make your own sparkling water at home with a Sodastream ($80).

8. STICK TO A ONE-TO-ONE RULE WHEN DRINKING ALCOHOL.


You’ve probably heard the drinking rule: for every beer or cocktail turn up one glass of water. This is a great strategy to avoid a hangover the next day, but you can also use it to make sure you get plenty of H2O in your system to balance out sugar-packed mixers and syrups.

9. USE A MARKED WATER BOTTLE.


A bottle that’s marked with ounces or even hours can help you reach your personal water goal each day. Plus, you’ll know exactly how many times you need to refill! Try the Water Intake Tracker Bottle ($15).

What other strategies have you used to increase your water intake?

Picture Credit: MSN.com - Adding fruit to your water could be a good way to sweeten up your life a bit.


Article Credit:
Author: Michael Moody Fitness with excerpt sourced from the article 12 Easy Ways to Drink More Water Every Day on MSN.com
"9 Strategies to Make Your Diet Resolutions Stick" Review
Learn how to lose weight from a personal trainer in Chicago.
 

"The 22 Worst Carbs in America" Review

While I would never expect my personal training clients to completely remove these carbs from their weight loss diets, they should understand that they aren't healthy options. Take a look at this list and see if your favorite carbs are really undermining your efforts: http://www.msn.com/en-us/health/weightloss/the-22-worst-carbs-in-america/ar-CCe35v#page=1.

Picture Credit: Eat This, Not That-Is pasta one of the worst carbs?


Article Credit:
Author: Eat This, Not That (Adapted)
"The 22 Worst Carbs in America" Review
Learn how to lose weight from a personal trainer in Chicago.
 

How to Lose Weight Without Exercise

The most common misconception about achieving your best physical health is the primary importance of fitness. While personal fitness (your strength, flexibility, muscular endurance, and cardio endurance) is important, your overall personal health relies heavily on your nutritional choices. Without the proper nutrition for your body type, you will not have the energy or building blocks to sculpt or maintain the healthy body/life you want. Specifically, the nutritional deficit or inflammation from this shortfall will affect your ability to get in shape, live to 100, or reduce injury.

If you’re interested in weight loss or optimal physical health, read Dr. Fuhrman’s book Eat to Live. It helps you understand your body and its needs.

In the meantime, though, follow this simple diet plan. It is based on Dr. Fuhrman's philosophy, my research, and the weight loss success of my personal training clients over the last 10 years. Please keep in mind that you will still follow this plan even if your only focus is losing body fat. The only difference is the caloric amount.

Simple Plate Ratio


Most personal training clients lose weight within the daily caloric range of 1200-1500 calories (you must determine the healthiest amount for you). To do this, you must limit your calorie intake to 3-400 calories per meal. Break down the contents of your plate for every meal into the following percentages (You may want to save the "The Simple Plate" photo at the bottom of this post on your phone for a quick reference):

· 45-55% Plant Nutrients/Vegetables (dark green, starchy, red/orange, etc.)
· 25-40% Protein (lean white meat, fish, eggs, vegetables, nuts, beans, etc.)
· 25% Fiber (beans, legumes, fruit, seeds, vegetables, etc.)
*****Although I haven't specifically mentioned it, you should still be mindful of the amount of good fats (nuts, avocado, olive oil, etc.) in your diet, too. You shouldn't exceed 15% in any given meal unless deemed necessary.

Add This to Your Diet


Choose the most nutritionally dense foods for every meal using the Simple Plate Ratio as your guide. Foods in the whole form will provide the necessary macronutrients for proper absorption and digestion. With this in mind, make the following substitutions to meet your nutritional needs:

· If you need fiber, eat beans or dark leafy greens instead of grains like bread, rice and pasta.
· If you need calcium, eat dark leafy greens and nuts instead of cheese, milk, and butter.
· If you need antioxidants, eat grapes and various berries instead of drinking a glass of wine.
· If you need protein, eat beans, nuts, seeds, lean meat, eggs, and fish instead of high fat cuts of animal and dairy.

Subtract This from Your Diet (Subtraction List)


Our bodies are equipped to handle quite a bit. Like the rest of nature, the human body has boundaries, too. The following items have been scientifically proven to cause weight gain, inflammation, and more. Determine your sensitivity to each of the items and figure out what you can truly get away with.

· Grains including whole grains or all-bran products (breads, crackers, rice, cereals, etc.)
· Processed foods (products with additives and preservatives; genetically modified foods; or anything else not in its whole, natural form)
· Dairy (butter, milk, and cheese processed from animals)
· Alcohol, refined sugar, and artificial sweeteners
· Animal protein with high levels of saturated fat (red meat, pork, wild game, etc.)

Integrating Change


Record your consumption everyday and study your body's response to your diet. Develop boundaries based on your physical symptoms and weight loss results. You might employ a moderate version of the recommendations above:

· Don't exceed 2 portions of any items per week on the Subtraction List
· Avoid domino foods (foods you can’t limit to one-i.e. chips, nuts, etc.)
· If you drink alcohol, the amount must not push you over the set caloric amount for the day

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Your weight loss will depend on your adherence to the guidelines above. There is no doubt that you will lose weight if you:

· Track your food intake
· Follow the recommended calorie amounts
· Moderately integrate the subtraction list
· Create a new routine based on these recommendations

As you determine your sensitivity to the Subtraction List, you may incorporate more flexibility in your eating habits. Please note that the further you stray from this plan the less weight you will lose. It is based on 10 years of research (individual studies, government doctrine, Dr. Fuhrman, and more) and personal training client success across all genders, ages, and activity levels. Push through Month 1 and you can redefine your new boundaries in Month 2!

Check out the recipes in the back of Dr. Fuhrman's book or take a look at some of my favorite, quick recipes:

- The Best Fish Nachos for Weight Loss!
- Weight Loss Recipe: Chili Cajun Chicken and Sauteed Vegetable
- The Best Spinach Stuffed Salmon Weight Loss Recipe Ever!
- Weight Loss Quick Supper: Cajun Almond Crusted Chicken with Asparagus and White Bean
- Weight Loss Recipe: Almond Crusted Mahi with Brussels Sprouts and Roasted Garlic Potatoe
- New Weight Loss Salad
- Weight Loss Dinner: Chicken Shawarma with Spinach and Veggie Sla
- Weight Loss Recipe: Kena's Kale Smoothi
- Weight Loss Recipe: Island Mahi with Roasted Kale Chip
- Vera Cruz Fish and Brussels Sprouts Weight Loss Dinne
- 15 Minute Weight Loss Dinner from Trader Joe

Disclaimer:

Please consult your doctor before starting any nutritional plan or following any dietary advice....and never listen to a personal trainer in Chicago who recommends supplements.


Article Credit:
Author: Michael Moody
How to Lose Weight Without Exercise
Learn how to lose weight from a personal trainer in Chicago.
The-Simple-Plate-Weight-Loss-Personal-Trainer-Chicago
 

7 Healthy Habits All Truly Fit People Follow

You’ve heard that being fit is all about "the lifestyle," and not the quick fix, so today I’d like to give you a glimpse into the habits that fit people follow on a regular basis.

These seven habits are held by people who are successfully fit. In other words, the people who have learned to maintain their fitness and good health for the long run.

1. They See Each Day with Perspective


Fail to meet your fitness goals today? Move on. Tomorrow is another day to make smarter decisions. When you wake up, rededicate yourself to your fitness goals without beating yourself about whatever mistakes you made in the past. After all, you can’t change what you did yesterday. All you can control is right now, so get to it!

2. They Know Their Bodies


When you finish a workout, you should feel good. If you don’t, then something needs to change. Either your weight loss diet or routine is throwing you off. Fit people know how everything they do affects their body and they take steps to avoid the things that don’t allow them to feel and perform their best. Learn how your body responds and care for it accordingly.

3. They Find Ways Around the Reasons


If you’ve ever wondered why you can’t quite get fit, it may be your proclivity for caving to pressure. And that pressure may be self-induced. Fit people do not give into excuses for why they shouldn’t exercise. Quite the contrary — they are continually finding reasons why they should hit the gym and find pockets of time to do it, even if the trip to the gym is shorter than usual.

4. They Eat and Sleep Well


Study after study has shown the benefit of eating whole, unprocessed foods. It provides energy and strength, helps you feel full throughout the day, and makes your time in the gym as fruitful as possible. Getting good sleep is equally as important, as it keeps all your bodily systems in rhythm. Put these two fit activities together and you’re well on your way to optimal fitness.

5. They Track Progress


For some, keeping tabs on health progress is about as exciting as watching paint dry. Once you get into the routine, however, you will become a believer in the power of tracking your progress. Tracking serves to both reward and motivate you, as you see that the countless hours in the gym and smart food choices lead to a healthier weight and greater strength — aka, better overall fitness and health.

6. They Think During Exercise


It can be easy to mindlessly run on a treadmill at the gym if you’re not careful. Just remember that fit people don’t usually do this. They’re very intentional about everything they do at the gym. This means if you want to be fit, you should put some brainpower into what you include in your workout and how you perform each repetition. This allows you to get maximum benefit from your gym time and reduces the risk of injury.

7. They Lean on a Personal Trainer (or Another Trusted Health Professional)


The final thing fit people do is rely on someone with lots of know-how in the realm of fitness. This is why my personal training clients have such a high success rate in achieving their goals — because I make sure that they stick with it! I have a sincere interest in their overall health and well-being and know how to help them reach goals that can seem so far away when you’re trying to achieve them on your own.

Picture Credit: activetimes.com


Article Credit:
Author: Jesse Jackson from The Active Times
7 Healthy Habits All Truly Fit People Follow
Healthy diet and fitness habits personal training clients should follow.
 

4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself

Are you struggling to lose weight with your Chicago personal trainer? It may not be as simple as eliminating a food from your diet. You may need to trick your brain into weight loss! Check out these 4 ways to find out how.

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Ever plowed through a pint of ice cream? Gone back for seconds (or thirds) at a buffet? Then you know how difficult it can be to put the skids on eating. You might curse your lack of willpower, but new research suggests it may be your brain that's undermining your best intentions.

Here are four ways your noggin may be nudging you to keep noshing—and how to change your behavior for the better:

1. The brain pumps out a stress hormone that makes you eat.


You may know that the brain can create cravings for comfort food when you're under duress. Now, a new study by researchers at the University of Florida has found that fat on the belly and thighs sends signals that can prevent the brain from turning off that stress response. The result? You keep feeling hunger and eating more. "We need to learn how to go in and break that cycle of stress and eating," says study co-author James Herman, PhD.

Outsmart your brain:

Drink less coffee. Research shows caffeine can actually worsen your stress response, making it a good idea to steer clear of java and opt for refreshment that'll help you feel more relaxed—herbal tea, for example. You might also use this news as motivation to eat clean and hit the gym, as the less fat you have, the better shot you give your brain at self-regulating that stress hormone.

2. A brain hormone prompts you to reach for higher-fat fare.


Ever wonder why some people seem perfectly satisfied with a bowl of salad while others would much prefer a burger and fries? Turns out a hormone deficiency in the brain could be to blame. In a new Rutgers Robert Wood Johnson Medical School study published in the journal Cell Reports, researchers found that low levels of a hormone called glucagon-like peptide-1 (GLP-1) in mice led them to overeat—and they preferred high fat food. Sufficient levels of GLP-1, which is secreted from cells in both the small intestine and the brain, signal that we've eaten enough.

Outsmart your brain:

Get enough sleep. While there is a drug that was recently approved by the U.S. Food and Drug Administration that mimics the GLP-1 hormone and is being used as a treatment for obesity, you can boost your levels (and avoid potential side effects such as pancreatitis, gallbladder and kidney problems) by making sure you're getting enough shut-eye. One recent study published in The American Journal of Human Biology found that inadequate sleep alters the secretion of the hunger hormones, causing you to feel hungrier and overeat. Aim for 7 to 8 hours a night.

3. A high-cal diet actually rewires your brain circuits, encouraging overeating.


Let's face it: Eating is pleasurable. In fact, research shows it ranks right up there with sex and even addictive drug use. That's because eating can trigger the release of dopamine—the feel-good hormone that lights up the reward center of the brain, prompting us to continue to seek out the behavior that's making us feel so good.

According to one new study, published in the journal Nature Neuroscience, rats who gorged on tasty, high-fat treats like bacon, sausage, chocolate, and cheesecake quickly became dependent on high quantities of these foods to feel good—similar to drug users who need to up their intake over time to get high, according to the researchers. The rats actually became so dependent on those high-fat foods that they found them hard to quit even after given mild electric shocks to dissuade them from the unhealthy fare.

Outsmart your brain:

Scale back on high-fat foods. This is particularly important when it comes to ones that are also high in salt and sugar (we're looking at you, potato chips). Research shows this combo actually stimulates our brain to crave more.

4. Sometimes, our psychological needs override our physical ones.


Scientists have proven what we've long suspected: Overeating is often an attempt to satisfy an emotional need rather than actual hunger. In a new study of 1,447 female college students, published in the International Journal of Behavioral Medicine, 40% admitted to overeating in the past month—and there was also an association with feeling depressed and feeling totally out of control while overeating.

Outsmart your brain:

Avoid nighttime noshing. While it's darn-near impossible to avoid emotional eating altogether, one study published in the journal Eating Behaviors found that eating at night has been associated with a depressed mood. So, if you're already feeling down, the evening hours may prompt you to eat even more. Instead of staying up to watch TV, aim to hit the hay on the early side and treat yourself to a big, healthy breakfast the next morning.

Picture Credit: © Mark Andersen/Rubberball Productions/Getty Images


Article Credit:
Author: Prevention Magazine
4 Ways Your Brain Makes You Overeat—And How To Outsmart Yourself
Ways your brain causes weight gain while you meet with a personal trainer in Chicago.