Demystifying Diets

The diet industry is a huge business in the United States, so it's not shocking that each year, more than 100 million people make a resolution to lose weight. Unfortunately, it's estimated that 80 to 85 percent of those people gain back any weight they lost within the first two years.

While exercising is a major component in the battle to shed pounds, your eating habits are an integral part of losing weight. Eating healthy can be daunting if you're unsure what will work best for you or if you embark on a highly restrictive diet plan, only to quit after a few weeks or months. 

While you should always check with your doctor before making any changes in your diet or exercise routine, here are a few ways to modify your eating habits through lifestyle changes (without the restrictive rules that some diets apply):

Whole Grains: Substitute a whole grain product for a refined product. For instance, replace white bread with a whole grain variety, or opt for brown rice instead of white. 

Vegetables: Eat a wide variety of vegetables - the more color and variety equals more nutrients! If you aren't a vegetable fan, incorporate them slowly by including them within other dishes like turkey meatloaf, casseroles, breads, stews and soups.

Fruits: Replace other sweets with fresh fruit. Instead of hitting the candy jar, enjoy fresh berries, grapes or an apple. Also try more exotic fruits like pomegranates, mangoes and papaya.

Meat/Seafood: Opt for lean poultry or seafood and broil, grill or roast them instead of frying. When eating red meat, select the leanest cuts, including top loin, top sirloin and round steaks.

Finally, don't forget to read labels and monitor portions. It's easy to overindulge in items, even when they're considered healthy. 

Making small changes in your daily routine will help them stick, allowing you to reach your health goals!

Weekend Wrap-Up

Here's what we're reading right now:

125 Best Supermarket Foods - MensHealth.com

7 Tips for the Best Sleep Ever - Health.com

Expert Q&A: Exercising with a Cold - CNNHealth.com

2011 Resolutions: Overcoming Trainer Intimidation - DAC Blog

DAC Fitness Launches Revamped Biggest Loser!

DAC Fitness has announced the sixth annual DAC's Biggest Loser, which is loosely based on the popular NBC program by the same name. The program, which has been significantly revamped this year, is open to both members and nonmembers and will offer guidance in all areas of a participant's health, including cardiovascular and strength workouts, nutrition and overall wellness. For last year's results, click here and here.

Registration is currently underway at the DAC Fitness Laurelwood, Collierville and Southaven locations, and the eight-week program will begin on February 1.

Participants will work with DAC Fitness trainers and compete in one of three categories - male, female and senior - to see who can lose the most weight over the course of two months. Unlike the television show, no one will be eliminated.

All participants will receive:

- Eight Weeks of Unlimited Team Training (personal training in a group of eight to 10 people)

- Full Health Assessment

- Personalized Nutrition Guidance

- Nutrition and Cardio/Strength Workout Journal

- DAC's Biggest Loser T-Shirt

Costs to participate are as follows:

$99 for current DAC Fitness members currently in a training program

$300 for current DAC Fitness members not in a training program

$400 for nonmembers

In April, one winner from each of the three categories will be announced. All winners, determined by the highest percentage of weight lost, will be awarded a one-year membership to DAC Fitness and $750 in personal training sessions.

To register or for more information, email biggestloser@daclife.com.

2011 Resolutions: Overcoming Trainer Intimidation

This is part two of a two-part series on healthy resolutions. In case you missed our first post on keeping your fitness resolutions in 2011, you can find it here.

Trainer John Nelson keeps client Pamela Schnell motivated during her workout at DAC Fitness Collierville.

While you might feel intimidated at the mere mention of meeting with a fitness professional, know that trainers are working to ensure you accomplish your goals. Trainers also provide the necessary education about fitness and nutrition, help track your fitness progress, offer guidance and give you a reason to show up at the gym.

Here are a few things to look for when identifying an ideal trainer:

Education/Certification: Check to make sure the trainer is properly accredited or certified through a well-known fitness organization, like the American College of Sports Medicine (ACSM), the National Academy of Sports Medicine (NASM) or the National Strength and Conditioning Association (NSCA). While it isn't required that a trainer have a college-level degree, the more education they have, the better equipped they are to train you.

Experience: Identify a trainer that can use his experience to help you accomplish your goals. For instance, if you want to focus on weight-loss, check to see if the trainer has experience in that area. Working with someone who has only designed exercise routines for bodybuilders might not have enough experience to properly assist you. Additionally, ask for references so you can contact previous or current clients and find out if they would recommend him or her.

DAC's Brooke Wilson-White leads a Team Training class at DAC Fitness Laurelwood.

Personality: Identify a trainer who will fit your personality the best. Do you need a cheerleader to consistently motivate you or a drill sergeant who pushes you to the limit? Also, make sure you get along with your trainer. If you don't, chances are you won't want to see him/her, let alone spend the limited amount of time you've set aside to exercise with him/her. Follow your instinct and find someone you can both trust and respect.

Don't forget that all great plans have measurable results. You can check in after a pre-determined time on the progress you've made. Evaluate your plan after two, four and six weeks to see how you're doing. If you've enlisted the help of a fitness coach, he or she can help you evaluate what's working and what isn't.

Regardless of where you are today, know that you can be a healthier person tomorrow. Try not to get frustrated or burnt out - you can turn your 2011 New Year's resolutions into a reality with hard work and dedication!

DAC New Year's Eve Race Winners Named

The official 2010 race shirt featuring artwork by a Page Robbins' client

On December 31, DAC Fitness Collierville hosted the third annual DAC New Year's Eve 10k Race that once again benefited Page Robbins Adult Day Care Center, a Collierville-based nonprofit organization that provides care for those suffering from dementia-related diseases. Since 2008, DAC has donated more than $5,000 to Page Robbins.

Herbie Krisle, Executive Director of Page Robbins, and Mandy Macri, DAC Fitness Community Outreach Director

More than 100 people participated in the 6.2-mile race, which was open to individuals and two-person relay teams.

A map of the race's 6.2-mile course

The official start of the 10k

The overall male winners include Ben Knoerschild (time - 34:08), Mark Frazier (34:56) and Luke Frazier (36:10).

The overall female winners include Meredith Crane (38:59), Ashley Spriggs (44:18) and Lucia Colbert (45:54).

Relay winners included the mixed male/female team of Pete Hawkins and Lindsay Berrios (45:52), the female team of Pam and Katie Schnell (1:07:43), and the male team of Jeff and Paul Konrad (1:15:42).

For a complete listing of race results, click here. To view all of the race photos, click here.

Congratuations to all the winners!

Keeping Your Fitness Resolutions in 2011

If you're like millions of other Americans, you've already resolved to become healthier in 2011 by modifying your diet and starting an exercise plan. Congratulations on taking the first step toward a healthier lifestyle! Although many don't keep their resolutions, research indicates that those who actually make them are ten times more likely to attain their goals.

If you're in need of some guidance, here are a few strategies that will help you succeed this year:

Set Goals - As with most things in life, if you don't know where you're going, it's impossible to get there. The first step to any successful venture is a plan. Don't just think about what you want to change - write it down. Set goals that are realistic and reasonable, remembering that your goals will change as you progress in your plan.

Don't Rush It - A sure way to sabotage your health resolutions is to rush in and expect immediate results. The key is to assess where you are before starting and ease into your plan. Your overall objective should drive you for the next year, so there's no reason to try to cram everything into the first few days.

Make Smart Eating Choices - Think healthy, not thin. Most people are more successful at long-term weight loss if their motive shifts from wanting to be thinner to wanting to be healthier. Make small food modifications by introducing healthier foods slowly into your diet, replacing the unhealthy options you've been eating. Simple modifications are both reasonable and sustainable.

Melanie Hill (center, in green) is staying active in 2011 alongside other DAC members during a team training session.

Start Moving - A healthy body is a combination of diet and exercise, making it imperative that you start moving to notice results. To get started, it's best to develop a fitness regimen centered on activities you enjoy. Regardless of whether you're working at DAC, at home or another club, it's important to meet with a fitness professional to assess your current fitness level prior to starting a new program. Remember that each person is unique in his or her experience, goals and fitness objectives.

Here's to a happy and healthy 2011!