Atlanta APC Plastic Surgery Blog

Some days, you just won’t feel like working out. Maybe you haven’t been able to get as much sleep as you need or you’ve been having some stress at work or in your personal life. No matter the reason, sometimes you just aren’t in the mood for moving and sweating. Whenever this happens to you, try these strategies for working up the desire to hit the gym:

Remind Yourself of Your Goals - Start thinking about why you started exercising in the first place and what the end results will be. Do you want to lose a certain amount of weight? Get more toned? Have more energy? A quick reminder of why exercise is important to you can be just the motivation that you need to eek out another set of reps.

Plan on Reducing Your Workout – If you feel that you won’t have the energy to do your complete routine, tell yourself that you will just do half of the work out. If you usually jog four miles, plan on just doing two. If you are weight-training that day, focus on just doing the compound exercises while leaving out the isolation exercises. Once you get going, you might discover that you actually have the energy to do your full workout.

Don’t Go Next Time - Give yourself permission to skip the next work out but not this one. If the next work out rolls around and you still don’t feel like going, you actually might be doing yourself some good by skipping it. Feeling consistently turned off by exercise is usually a sign of overtraining, and giving your body more time to rest can actually help you reach your fitness goals faster.

The trickiest part of any exercise plan is motivation. You can know all of the exercises and the proper techniques, but if you aren’t inspired enough to get to the gym, it won’t do you much good. Figure out what motivates you most, and make sure that you use that motivation to hold yourself accountable for regular physical activity. I’m not opposed to an occasional self-bribe either. It goes something like this, “If I workout at least 4 times this week, I’m going to treat myself to a spa pedicure next Friday after work.” Just make sure that your rewards are not food-based, and you’ll be good to go.

Brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition & wellness counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com.

Quality Time Together
Many couples already spend considerable time apart because of career demands and other responsibilities, but the need for quality time together often increased dramatically when preparing for a wedding. What was once free time is now spent picking out invitations and meeting with vendors, so they are looking for ways to stay connected. Having a scheduled workout appointment with a personal trainer is a way to guarantee that they’ll have at least a bit of bonding time every week.

Bedtime Benefits
Exercise is known for causing the brain to produce chemicals that reduce stress, evoke feelings of happiness and increase libido. Studies show that couples who exercise regularly report better, and more frequent, sex with their partners. This is a huge motivator!

Through Sickness & Health
Couples recognize that working out together is an effective way to demonstrate a commitment to their wedding vows before they even take them. By taking care of their bodies, they show that they care about being their best for each other and that they’ll do what it takes to stay healthy and strong.

Accountability
When schedules start getting crazy before the big day, workouts are often among the first things to be let go in a quest for more time. Working out solo becomes increasingly more difficult because it’s much easier to break an appointment when no one is counting on you to be there. By working out together, and paying a trainer to be there with you, couple have a heightened level of accountability to each other – and to the trainer. This ensures that all of those extra cake-tasting calories don’t go straight to the hips (or tummy) before the wedding.

The Dress
This may be the #1 motivator for women to work out in the months leading up to their weddings, and oftentimes the men in their lives agree to join them in an effort to be (or at least appear…) supportive. Every bride wants to feel beautiful on her special day, and this often involves making it through a series of dress fittings with the hopes that bare shoulders and toned arms win out in the end.

by Amber O’Neal

It’s true that eating healthy can be more expensive than buying junk, but there are things you can do to lighten the impact on your wallet. Keep in mind that food is much more expensive in restaurants, take-out/delivery, and fast food chains than it is in a grocery store, so don’t use money as an excuse for not buying healthy groceries if you’re eating out multiple times a week.

a. Water is FREE! – Skip flavored drinks. Water is a natural diuretic and often suppresses hunger. Drinking water instead of soda or juice makes a huge difference on your calorie intake.

b. Purchase fresh fruits and veggies from the farmers’ market, wash them, cut them up and store in bags or a container. Look for fruits and vegetables that are in season because they typically cost less.

c. If the farmers market isn’t convenient, buy frozen fruits & veggies because they don’t go bad as quickly as fresh ones, and their nutrient content remains nearly the same.

d. Carry a cooler to work with an ice pack to avoid eating from the cafeteria and vending machine. It’s also easier to eat healthy when you prepare your own foods because you know exactly what’s in them.

e. When making lunch at home try to make enough for 2 days. Cook in bulk and freeze - saving time and money.

f. Cut coupons for you favorite meals.

g. Buddy up with someone else at work and bring food together or alternate days.

h. Buy meats in bulk and separate them into individual freezer bags after you get home.

i. Instead of buying small prepackaged snacks, buy snacks by the bag and then divide your portions into smaller snack size baggies. You remain portion control conscience and save money at the same time.

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com. A collaboration between Atlanta APC Plastic Surgery and Cafe Physique.

Paying for a gym membership and the gas it takes to get there can be expensive, but there are plenty of other options for getting in shape. Here are some low-cost alternatives to help you get fit without breaking your budget:

1. Improvise by using ordinary household items for various upper and lower body exercises.

2. You don’t necessarily need special equipment like a treadmill or elliptical machine to get a great cardiovascular workout. With a little planning, some of the daily activities you take for granted can become part of your exercise routine:

3. Invest in a few pieces of inexpensive exercise equipment that will allow you to get a total body workout at home or on the road.

4. Buy used equipment. Check out listings for used exercise equipment on local online ad boards like craigslist.com. Online auction sites like eBay are also a good option, but make sure the shipping costs won’t put the item out of your budget.

5. Turn your home into a private aerobics class with a good selection of exercise videos. Borrow videos from your library or a friend, or rent them from the video store before you buy them to see if you like the routines. Another great option is signing up for Netflix or another mail delivery program that will allow you to keep fresh titles coming each week. Be sure to pick videos that match your current fitness level so that you don’t get discouraged by exercises that are too hard or too easy. Some small equipment may be required, depending on the activity you select.

6. Be a savvy shopper. If you’re interested in a specific exercise class or piece of equipment, shop around before committing.

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Café Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com
A collaboration between Atlanta APC Plastic Surgery and Cafe Physique

Start each day early, meditate and center yourself through prayer. Reduce stress by planning ahead and taking time. Identify your goals, and focus on them.

Don’t be persuaded by others.
Follow through .

Training:

Plan each workout.
Work each body part for total body symmetry.
Select 1-2 body parts per day: Chest, Biceps, Quads, Hams, Glutes, Shoulders, Triceps, Adductor, Abduction, Mat Work, Abdominals, Stretching, Pilates.
Go for the burn, some sets use heavy weight, then burn it out with high reps.
Mix in Cardio or out door drills to spice thing up.
Grave diggers, sprints, steps, jump rope, lateral movements, Leap frogs, jumping jacks, Plyometrics, treadmill, stepper, or bike. Maintain your target heart rate.
Maintain, proper form and a moderate pace.

Do not over train, Rest, Recovery, and Nutrition are essential for maximum results.

Nutrition:

Keep it simple, eat carbs when you exert.
Never say never, think moderation.
Keep it lean: Grill, bake, broil… Chicken Turkey, Fish.
Think fruits instead of sweets.
Vegetables and salads are free! Go crazy!
Essential fatty acids (EFA) are essential, don’t eliminate, incorporate.

Try this experiment for a week - or even just a day: Fix your plate as your normally would, but before you eat, take the time to determine how many servings of food you are taking in. You may be surprised to find out that you are ingesting 3-4x the recommended servings.

Most Americans don’t know what an actual serving looks like because we’re so used to receiving and eating such large portions. If you find that you’re “supersizing” at every meal, you should gradually reduce your serving sizes and chances are that you will be satisfied with less food.

There are many resources on the Internet to give you guidance on proper serving sizes, but here’s a simple guide to get you started:

Chopped Vegetables: 1/2 cup
Raw Leafy Vegetables (such as lettuce): 1 cup
Fresh Fruit: 1 medium piece, 1/2 cup chopped
Dried Fruit: 1/4 cup
Pasta, Rice, Cooked Cereal: 1/2 cup
Ready-to-Eat Cereal: 1 oz. (which varies from 1/2 cup to 1 1/4 cup - check label)
Meat, Poultry, Seafood: 3 oz. (cooked); About the size of a deck of cards
Dried Beans: 1/2 cup
Nuts: 1/3 cup
Cheese: 1 1/2 oz. (2 oz. if processed cheese)

Becoming more conscious of the quantity of food that you ingest at each meal will allow you stay within recommended daily calorie intake ranges and will help prevent the gradual weight gain that often occurs with age.

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Cafe Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com.

Start by setting realistic goals, write them down, plan each day the night before, go to bed on time and get up early enough to do the things on your plan. Learn to cook, and always carry emergency food. If you work late plan to work out first thing in the morning, stay the course don’t blow your time with meaningless conversation, stay focused on your goals.

To break the cycle of rollercoaster dieting and live a healthier lifestyle, there are 3 key elements which work together. All three feed of each other, and any one missing element may interfere with your progress.

The Three Key elements are:

Diet and Nutrition
Aerobics or Cardiovascular Exercise
Weight Lifting

Let’s analyze each separately.

Diet and Nutrition….

As much as 70% of all disease has its origin in poor diet.
Nearly two thirds of all deaths in the U.S are diet related.
The six most common causes of death are all diet related.

They are:
Heart Disease
Cancer,
Strokes and Hypertension
Chronic lower respiratory disease
Diabetes,
Alzheimer’s Disease

African Americans: Higher Risk- Greater Need!

Health and disease statistics from the Centers for Disease Control and Preventative Office of Minority Health (CDC-OMH) not only substantiate all of the above but show that for the African American community, the reality is alarming and action is essential. Here are some more facts:

Compared to Caucasian population, African Americans have a:

Scientist, and Doctors and health researchers across the America and around the World are pointing to one thing in your life where you do have the power to change your health destiny for the better; NUTRITION.

Data from the CDC and prevention from investigation of the six most common killers point to a “Poor Diet” as the number one risk factor. And when it comes to diet, African Americans fare poorly. It’s a story of far too little of the right stuff and far too much of the wrong stuff. While the consumption of fruits and vegetables has been increasing steadily for the American population as a whole, a 10 year California Study shows it’s been declining for African Americans.

The four most common risk factors for health robbing disease are:

According to the USDA’s Center for Nutrition Policy a Report Card on the Diet Quality of African Americans’ foods such as whole grain, vegetables, fruits, and milk are the lowest for African Americans compared to the rest of the population, while meat and sodium containing foods are the highest.

High fat, calorie dense nutrient poor foods are directly associated with lower blood levels of essential and health protecting nutrients and increased risk of disease.

According to USDA data, 69% of African Americans exceed the recommended intakes for fat, as increasing numbers rely on fast and convenience foods more frequently. The trend can be seen in African American Children as well.

How to fix the problem?

More Fruits, Vegetables and Whole Grains and Milk, and less high fat calorie dense- nutrient poor foods. Cook more… eat out less. Grill, bake or broil lean meat like chicken, turkey and fish.

Become knowledgeable of Whole Food Supplements (such as GNLD Multivitamins) you need them to prevent CHRONIC FATIGUE and to increase you energy.

Now Let’s Talk Exercise: The Goal: Live long, High Energy, Look Good!

First, find your motivation and write it down, repeat it every day and believe you can make a change. Now you’re ready to get fit!

Aerobic Exercise for Men and Women: Burns fat and gives you endurance.

Weight Lifting for Men And Women: Muscle, Sculpt, Tone.
Weight lifting helps supports our joints and maintains lean muscle as we age (see carlafields.com ppt). It also aids in burning fat, it’s the fountain of youth, keeping you tight and perky!

You can workout at home doing pushups, lunges, Sissy squats, leg lifts, abdominal crunches, etc. If you have dumbbells, you can work your chest, back, triceps, biceps, shoulder; a complete workout with just 2 dumbbells.

If you are at he gym and don’t know what to do, get a trainer until you can do it on your own. Don’t make excuses, make it happen, and get rid of things that hinder your progress.

Brought to you by: Carla Fields Fitness, www.carlafields.com

Dear Diary: Keeping a Food Journal

Being disciplined about what you eat is one of the keys to looking and feeling your best, and keeping a food diary can help you develop a more realistic view of how much (or how little) you are eating. It will also allow you to identify triggers that typically cause overeating (i.e. Late-afternoon Munchies, Primetime Pigouts, etc.).

Comments:

Dr. Lissa:

Blah, Blah, Blah, I cannot stand to read any more or revisit this painful issue. When I hear discipline about one more thing I have to do my inside contract, my stomach churns and my mind starts to fill with other duties of the average American woman. Does this sound like you? As mundane as the below information may be I encourage everyone to start slow and at least one day a week keep a honest and detailed log about what you ate that day. It can be shocking! I keep a handy calorie book in my night time work bind to review my calorie indiscretions. Currently, the book I use is the Calorie King. My demanding schedule and good eating habits have definitely been affected by my fast food pit stops. These pit stops usually occur when I am coming home late, in a rush to a meeting or picking up hungry kids. Knowledge is power and I dare you to honestly exam what you eat. As a challenge to any previous client or patient of mine email me a copy of your honest food dairy log for a day and my staff will analyze your diet. I would also like you to guess your calorie intake for that day! I will publish the analysis and encourage dialog from bloggers. Bon Appetite!!!

Keeping a food diary can be as simple or as complex as you want to make it. If you don’t have access to a computer during the day, the first step is creating a form like this Food Journal Diary that allows you to consistently track your intake, even when you’re away from the computer.

(1) GOOD: Enter info into a free online program like FitDay& get a readout of the nutritional value of your meals. Great resource since it’s free, but the food entry process is time consuming on this site, and the reports are just OK.

(2) BETTER: Enter info into a paid online program like My Food Diary. For only $9 per month, you get professional-looking charts & reports and the ability to see what you would weigh in 3 months if every day were like today. How cool is that?

(3) BEST: Share your diary with a Registered Dietician (RD). Online tools are inexpensive and handy, but you get what you pay for, and nothing beats individualized evaluations from someone who is specifically trained in the area of nutrition.

Helpful Hints:

1. Don’t change your eating habits while you’re keeping your food diary.
2. Tell the truth. There’s nothing to be gained by trying to look good in the diary.
3. Record what you eat on all days for at least 1 week longer if possible.
4. Write down everything that you eat AND drink. Even small things like a handful of popcorn, a piece of candy, or a glass of juice can add up over time.
5. Keep your food diary with you so that you don’t have to rely on your memory at the end of the day.
6. Be very specific about what you ate. Include all condiments (cheese, mayo, salad dressing, etc.).
7. Get familiar with serving sizes so that you can accurately determine how much you actually ate. For example, if you look on the package, you will see that 1 Otis Spunkmeyer muffin is actually 2 servings. When is the last time you only had ½ a muffin?

These tips were brought to you by Amber O’Neal, Certified Personal Trainer and Owner of Cafe© Physique, a fitness and nutrition company specializing in studio and in-home personal training, yoga & pilates and nutrition counseling in Metro Atlanta. For more information, please visit www.CafePhysique.com.