Mar
1
In fact, it’s my guess that you’re healthier than most.
You probably exercise regularly. You watch what you eat. You keep up-to-date on the latest health concerns. You don’t binge on sugar.
And you never - ever - eat fast food. Well, almost never.
But you do have a few unhealthy skeletons in your closet -ones that you probably aren’t even aware of.
The following 5 Stupid Things are frequently committed by health conscious people. Once you break these bad habits, you’ll find that achieving your weight loss goals just became a whole lot easier.
1. You’re Dehydrated
- It has been said that 75 percent of the population is chronically dehydrated. Would you disagree? When was the last time that you actually drank 8 glasses of water in a day?
- Dehydration occurs when more fluid leaves your body than is taken in. Symptoms include: fatigue, irritability, headaches, nausea, rapid heart rate, and, in extreme cases, even death.
- Dehydration also slows your metabolism, which hinders weight loss.
You shouldn’t wait until the feeling of thirst or dry mouth hits you, at that point damage has already been done. Instead, constantly rehydrate throughout your day to avoid dehydration.
The best way to do this is to incorporate water into your daily schedule. Have a water bottle at your desk and train yourself to sip on it often, and get into the habit of drinking a full glass of water with each meal and snack.
2. You Eat Out Too Often
- Research suggests that most people eat out one out of every 4 meals and snacks. That’s an average of once a day.
- Restaurant food is designed to do one thing: to taste good. In order to increase eating pleasure, each item is loaded with fat, salt and sugar. This causes you to eat way more calories than you actually need.
- Even when you order ‘healthy’ items, you’re still taking in more calories and fat grams than you would if you had prepared the item at home. Imagine the last salad you ordered out. Didn’t it come with cream dressing, croutons, cheese sprinkles and a piece of butter laden bread on the side?
The main reason people eat out is for convenience, so with a little organization you’ll find that preparing your own meals takes less time than you thought it would. On the weekend sit down and plan out your meals for the week. Then go to the grocery store and stock up on everything you’ll need for those meals.
Pack your lunch and snacks each night before bed, then grab it on your way out the door in the morning. When you prepare dinner at home, make enough for at least the next day as well. Your efforts will pay off both in terms of weight loss and in money saved.
3. You’re Sleep Deprived
- In Gallup Poll surveys, 56% of the adult population reported that drowsiness is a problem in the daytime. That’s more than half of us that clearly don’t get enough sleep.
- Healthy adults require 7-8 hours of sleep each night. When you fail to meet this need your body goes into sleep debt, which continues to accumulate indefinitely until you catch up.
- A lack of sleep negatively affects your immune system, your nervous system, and interferes with healthy hormone release and cellular repairs.
The best way to combat sleep deprivation is to set a scheduled bedtime. Your body will benefit from a consistent sleeping and waking routine, and you’re sure to get all the rest you need.
If you have trouble falling asleep once you’re in bed, then try these two tips. First, make sure that you don’t drink any caffeinated beverages after lunchtime. Second, don’t eat for three hours before you go to bed. This helps eliminate sleeplessness due to indigestion, and will also turbo-charge your weight loss.
4. You’re Stressed Out
- I don’t have to tell you that we are living in a fast-paced world and that most of us have stress levels that are through the roof. But what you might not realize is that your stress levels are making you fat.
- Stress creates an increase in the hormone cortisol, and chronic stress creates a chronic increase in cortisol. This is a problem because is slows your metabolism, leads to cravings and is linked to greater levels of abdominal fat storage.
- The vicious cycle of stress and weight gain goes around and around. Stress causes you to eat emotionally, and your raised cortisol levels cause that food to be stored as fat.
One of the most effective ways to instantly eliminate stress is to sit down and write out a list of all the things that are bothering you. This should include things that you need to get done, issues that weigh on your mind and anything you believe contributes to your stress level.
Once it’s all down on paper, organize it like a to-do list and start resolving each item. Doing so will get the stress off of your mind and will put your body into the motion of resolving each issue.
5. You’re on Exercise Autopilot
- You do the same thing each and every time you exercise. Same machines, same pace, same duration. While your routine sure feels comfortable, your results have long since halted.
- A plateau occurs when your body adapts to your routine and weight loss stops. It is incredibly frustrating, and totally avoidable.
- You don’t have to increase the amount of time that you spend exercising in order to see quicker, faster results. It’s all about challenging your body.
There are two simple ways to instantly increase the effectiveness of your exercise routine. First, increase your pace. Secondly, increase your intensity. Constantly vary your speed and intensity in order to keep your muscles guessing and adapting.
Another way to break through the exercise plateau is to do something totally new. If you regularly use weight machines then start using free weights. If you normally jog on the treadmill then start using the bike.
Are you ready to break the plateau as you take your routine to the next level?
Would you like to know without a shadow of a doubt that you are going to lose weight in the coming months?
It’s my goal to see you achieve greatness. I believe that you’ve got what it takes.
It’s so simple. Call or email today to get started on a program that will improve your health and well being, and will get you amazing results.
Oct
22
Losing weight may seem anything but simple. With all of the trendy diet plans and new workout fads-it is easy to become confused. The good news is that the basics of weight loss have not changed over the years. It all boils down to Calories In versus Calories Out. Too many Calories In, and you will gain weight. Extra Calories Out and you will lose it. Keep in mind that 3,500 calories equals one pound and every single calorie counts!
Oct
10
If only I had the time…
Filed Under Personal Training, motivation | Leave a Comment
‘I don’t have time’ is the reason that most people don’t exercise. Well, they call it a ‘reason’ I like to call it what it really is - an excuse.
Most people believe their workouts need to be 60-90 minutes in order to really count. With this kind of time commitment it is no wonder that exercise becomes the activity that you simply don’t have time for. Before you know it one missed workout becomes two and soon you realize that you haven’t put on your gym shorts for a month.
Missed exercise is a slippery slope toward irreversible consequences. Obesity wasn’t gained in one day…or even in one year. Neither was heart disease.
Question: Have you ever wondered if long workouts really deliver the best results?
The truth is that exercise doesn’t have to take 60-90 minutes anymore. The experts agree that short, intense bouts of exercise can actually deliver better results than traditional low intense exercise.
In fact, a study was conducted at the University of Pittsburgh, School of Medicine that tested whether multiple short bouts of exercise would deliver better results than one long bout of exercise. They found that participants who performed short bouts of exercise stuck with the program longer and experienced greater weight loss than the participants that performed long bouts of exercise.
Throw out the idea that you need an entire afternoon or a free evening to have a great workout. It simply doesn’t take as much time as you think. Here’s one example:
12 Minute Results-Driven Workout
- Dumbbell Squat Press: Stand with your feet shoulder width apart and hold a dumbbell in each hand at shoulder level. First lower down into a squat position. Make sure that your knees do not go past 90 degrees. Exhale as you press the dumbbells overhead while you straighten your legs and return to the starting position. Complete 12-15 repetitions.
- Sprint or Jump Rope for 30 seconds.
- Dumbbell Lunge and Curl: Stand with your feet shoulder width apart and hold a dumbbell in each hand down at your sides. Exhale as you lunge forward with your right leg and curl the dumbbells up toward your chest. Make sure that your knee does not go past 90 degrees. Inhale as you return to the starting position and repeat on the other side. Complete 12-15 repetitions.
- Sprint or Jump Rope for 30 seconds.
- Dumbbell Bent Over Rows: Stand with your feet shoulder width apart and hold a dumbbell in each hand. Bend your knees and lean forward from your waist, keeping your back flat. Exhale as you drive your elbows back and squeeze your shoulder blades together. Inhale as you return to the starting position. Complete 12-15 repetitions.
- Sprint or Jump Rope for 30 seconds.
- V-Ups: Sit on the edge of a chair or bench and lean back. Exhale as you drive your knees in toward your chest, squeezing your abdominal muscles. Inhale as you lower your knees back down with control. Complete 15-20 repetitions.
- Sprint or Jump Rope for 30 seconds.
Think outside of the box. Could you do a 10 minute workout in the morning and a 15 minute workout before bed?
Let’s be honest, you make time for the things that you feel are important. If I told you that for every minute you spent exercising I would give you a thousand dollars, would you find a minute to exercise? Sure you would! You’d probably find quite a few minutes to exercise.
Short bursts of intense exercise will give you the results you want, all you have to do is make the time for it.
Somewhere deep down inside you know that it’s now or never.
Will you choose to simply close this email and allow your hectic schedule to slowly push you down the path of obesity and health risk? Or will you find creative ways to fit exercise into your day as you steadily regain your shape and health?
Make this the day that you finally make the change. Call or reply to this email to schedule your no-obligation fitness consultation and I’ll show you many other high intensity time effective workouts that deliver amazing results.
The choice is yours.
Oct
3
Do Your Kids Exercise?
Filed Under Personal Training, Weight loss | Leave a Comment
A recent study from the University of Washington showed that more and more 2-year olds are regularly watching television. This sets the stage for a sedentary life with an increased risk for obesity and heart disease.
Now that last statement wasn’t from the study - that was my own prediction.
But really, the statistics don’t lie – a study done at Johns Hopkins concluded that a child’s weight increases with the number of hours they spend in front of the television each day.
Are you cringing yet? What parent hasn’t popped in a DVD to occupy the kids for a few hours?
And what about your child’s diet? How often do you find yourself in the drive thru line ordering another cheeseburger and fries?
Childhood obesity is now described as an epidemic. It puts your child’s health at risk, and makes them more susceptible to problems involving their cardiovascular systems, endocrine systems, and even their mental health. Type 2 diabetes mellitus, depression, and low self-esteem are just the tip of the iceberg when it comes to the problems looming over the heads of overweight children.
I’m not telling you anything that you don’t already know. It doesn’t take a study done at Johns Hopkins to discover that kids today are putting on weight in ways that we never did - you just have to open your eyes to notice.
The ‘why’ is simple. It goes back to the basic equation for weight gain: energy in versus energy out. Kids eat too much and do too little.
But I have to ask… are you setting a good example by your eating habits? This may be a painful question to want to answer – but the truth sometimes hurts (and is good for us).
Maybe you’ve noticed that your child has begun to put on a little extra weight - what do you do about it? No matter what age your child is - weight is a sensitive issue.
What do your kids eat?
Think about your child’s diet. Do they eat three balanced meals a day? Do they eat at least 5 servings of fruits and vegetables a day? Are they limited in their servings of fried, processed, and sugary foods?
Maybe you aren’t sure what your kids are eating. Do some investigation by observing and talking to them about what they eat.
Identify the foods your kids are eating that are rich in calories but lacking in nutritional value. Examples: candy, fast food, chips, cookies, soda pop, and pizza. Replace these foods with fresh nutrient dense foods such as vegetables, fruits, whole grains, lean meats and low fat dairy.
How much activity do your kids get?
Computers, video games, and satellite T.V. are our children’s latest and greatest toys. Who has time to play outside when you are about to beat the hardest level, or your favorite show is about to start? Our kids participate in less physical activity and are more sedentary than any generation before.
Do you know how much physical activity your kids get each day? Some parents may think that kids are getting an hour of P.E. each day, only to find out that the school has dropped its P.E. classes.
A great way to encourage activity is to limit the time your children spend on sedentary activities, such as T.V and video games. Sign your kids up on a local sports team so that they can run and be active with other kids. Take the whole family to the park on a weekend instead of gathering in front of the T.V.
Monkey see monkey do
This issue really boils down to one factor: Parental Example. Your kids watch what you do even when you wish they wouldn’t, and this is certainly true when it comes to diet and exercise.
Do you model good eating habits, or do your kids see you indulge? Do you exercise regularly, or do your kids see you on the couch in front of the television all weekend?
As a parent, it is your unique responsibility to teach your children the habits that lead to good health. Since you know that obese children have a greater chance of remaining obese into adulthood, thus greatly increasing the likelihood of serious health problems, this isn’t a responsibility that you take lightly.
If your eating habits and activity level have slipped it may be time for you to turn things around. It’s never too late to set a positive example for your kids – the key is to act now.
Contact me today to get started on a program that will transform your body and renew your lifestyle. There’s nothing better for motivation than dropping a few sizes!
Sep
12
What if I told you that the Fountain of Youth had been discovered and that you could reap the benefits of its life-extending, body-enhancing powers today? You would probably think I had either lost my mind or that I was about to pitch a new line of supplements to you! But it’s true, the Fountain of Youth exists, and I need you to read on, because these next few paragraphs will change the way you view your body forever:
Age creeps up on you in the form of lowered metabolism, easier weight gain and aching muscles and joints. In fact, at the age of 50 most people begin to lose 12% of their muscle strength and 6% of their muscle mass with each passing decade. It’s no wonder that for centuries people have been so intrigued with finding the Fountain of Youth!
But did you know the real culprit behind age-related ailments? Disuse That’s right—your body feels the effects of aging most when you don’t use it! Makes sense, doesn’t it? In youth we are generally active and vigorous, and as the years pass by we tend to be more cautious and less apt toward physical activity. This disuse takes quite a toll on our bodies.
Exercise is the Fountain of Youth.
Exercise is the only proven way to drastically combat aging and to regain your youthful body. In fact, most people are able to regain up to 1/3 of their muscle strength and mass after participating in an exercise program for just a couple of months. Many studies have also shown that seniors who exercise regularly live longer than those who don’t. Isn’t that amazing!
What if you aren’t 50 yet—maybe not even 40? Should you simply sit back and relax, since aging is so far off in your future? No! If you are younger than 50, I still have one piece of advice for you—exercise! By making exercise a part of your daily life you are in the position to arm yourself against ever feeling the full effect of aging on your body. What a powerful thing! And guess what? Exercise brings you a plethora of other benefits as well.
And you thought that exercise was only useful for losing weight! Not only will exercise increase your strength and muscle mass, check out this list of the proven benefits of exercise:
- improved sleeping patterns
- improved blood profile
- increase in bone density
- increased life expectancy
- improved cardiovascular health
- decrease in life-threatening conditions, such as diabetes, insulin resistance and heart disease
- increased muscle strength
- decreased blood pressure
- improved psychological health
- increase in mobility and flexibility
Wow! Did you know that exercise could do all of that for you? It has been proven that regular exercise will help keep you younger even as your age increases. And we are talking about both physical and metal youth.
So now that you know the secret power of exercise, what should you do to harness it? Participate in a regular exercise program and feel younger and more vibrant than ever! Making the decision to get into shape will be the best one you make in your life, and I encourage you to contact me to jump start your exercise program.
Aug
11
“Swim Lessons: The Nick Irons Story” Documentary Wins Awards
Filed Under Personal Training, Swimming, video | Leave a Comment
The documentary “Swim Lessons: The Nick Irons Story” which had its world premier last week at the Rhode Island International Film Festival walked away with two awards:
1)1st Place
Best Documentary Short
2)2nd Place
Best Feature Documentary
The film is based on the true story of my 1550-mile swim down the Mississippi River to raise money and awareness for multiple sclerosis, the disease my dad lives with. In case you have not seen the trailer….
Enjoy…
Apr
21
As a personal trainer, one of my biggest jobs is to motivate my clients. How do I do this? It is not through yelling or being mean (that never works in the long run). In fact, it is just the opposite.
The best way to keep my clients motivated is to learn the answer to one question: What motivates YOU to exercise?
Every one of us exercise for a different reason. Some do it because it makes them feel good, others do it because it makes them look good. Some may do it to fit into a bathing suit, or wedding dress. Still others do it purely for health reasons.
So I ask you: What motivates you to exercise?
How do you think Homer Simpson would answer that question? Watch the clip below to find out.
Enjoy…
Apr
11
Trailer for the Documentary Film — Swim Lessons: The Nick Irons Story
Filed Under Personal Training, Swimming, Washington DC | Leave a Comment
Take a look at the new trailer for the upcoming documentary Swim Lessons: The Nick Irons Story. The documentary is being produced by Alex Houston of Fiat Lux productions and is the true story of my 1550-mile swim down the Mississippi River.
Aug
27
Nick Irons Documentary
Filed Under Personal Training | Leave a Comment
I am so excited about this news that I wanted to share it with everyone I knew. My 1550-mile swim down the Mississippi River is going to be the subject of a documentary. Alex Houston of Fiat Lux Productions is producing an hour-long film called: “Swim Lessons: The Nick Irons Story.”
In 1997, I jumped into the 56-degree water of the Mississippi River in Minneapolis, Minnesota, and took the first of more than a million strokes that pushed me down the longest river in North America. After four months I climbed on shore inBaton Rouge, Louisiana. I didn’t just make this swim for the challenge or the glory; but a personal mission to raise national awareness and funding for multiple sclerosis, the disease my dad lives with.
A short trailer for the movie is now up on YouTube. Could I ask you a favor? Could you please take a look at the video? And if you like it, could you help me get the word out abut it? You can do this by:
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Passing it along to your friends and contacts – anyone you can think of who might enjoy watching.
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Adding it as a favorite on YouTube.com.
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Posting it to your blog (if you have one).
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Adding it to your MySpace Page (if you have one).
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Promoting it in any other way you would like.
Thanks so much for your help, I do appreciate it.
Aug
21
How does weight lifting make me stronger?
Filed Under Ask the Trainer, Personal Training, Weight Lifting | 1 Comment
A good strength training program is based on a principle called progressive overload – which calls for progressively placing greater-than-normal demands on the muscles you are working.
When you lift weights, you do a little bit of damage to your muscles. For a couple of days after the exercise, your body recovers and repairs the damage you did to it. And when the muscle repairs itself, it makes it bigger and stronger than before.
So you are breaking down the muscle, so your body can build it back up.