DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading:

Going on vacation? 3 Creative Ways to Stick to Your Fitness Routine - Self Magazine

Family balances life and nutrition - USAToday.com

Cutting calories without cutting flavor - Associated Content from Yahoo.com

The Best Workout Music for May 2011 - Shape Magazine

Beat the Summer Heat - DAC Fitness Blog
 
Have a happy and healthy weekend!

DAC Weekend Wrap-Up

In preparation for the busy weekend, here's what we're reading now:

Celebrity Inspired Workout Tips - Health.com

In a pinch to take off pounds by summer? - USAToday.com

Spring Into Shape: 5 Top Apps for Fitness - ABC News

Designing Your Swimsuit Strategy - DAC Fitness Blog

And, don't forget to enter to win 100 days of free access to one of DAC Fitness' three locations here. Entry deadline is Monday, May 2.

Have a happy and healthy weekend!

Designing Your Swimsuit Strategy

With Memorial Day just around the corner, it's time to begin thinking about warm weather, sun and swimsuits. To help you prepare, we're bringing back our popular Designing Your Swimsuit Strategy series from last year.

If you need that extra push, don't forget to enter by May 2 to win 100 days of free access to one of DAC Fitness' three locations here.

Check out the following blog posts to help you plan, modify your diet and get moving in time for summer:

Designing Your Swimsuit Strategy: Part One

When tackling anything, establishing a plan is key. In this post, DAC Fitness helps you identify what you need to get started, as well as how to outline goals that will work for you.

Designing Your Swimsuit Strategy: Part Two

Part two takes a look at your diet and offers easy changes you can make to feel better while gradually losing weight.

Designing Your Swimsuit Strategy: Part Three

The final part of the swimsuit series focuses on exercise. DAC Fitness suggests ways you can incorporate activity into your daily routine.

If you can take the time to develop a plan, modify your diet and commit to increasing your activity through regular exercise, you'll be well on your way to a healthier summer!

DAC Weekend Wrap-Up

In preparation for the weekend, here's what what we're reading now:

23 Ways to Eat Better - Women's Health Magazine

Quick Waist Slimmers - Self Magazine

The moments that make us fat - CNNHealth.com

Reader Question: Eating Before Exercising - DAC Blog

Cheers to a healthy and happy weekend!

Reader Question: Eating Before Exercising

Just in time for the end of National Nutrition Month, Christie asks:

I work out in the morning and I'm having problems with what to eat before team training. If I don't eat enough, I get weak, but if I eat too much, I get sick. What's good to eat before working out?

The answer from DAC Fitness trainer and Director of Team Training, Brooke Wilson-White:

Recommendations for what to eat before and after exercise vary from person to person and depend on the type of workout, but here are some basic guidelines to help identify what will work best for you:

Scheduling is key.
First, kudos to you for scheduling exercise into your routine - this is something that most people fail to do. Once you've identified your workout routine, you can plan meals and snacks around it to ensure you don't eat too much or not enough prior to exercising.

Take some time and experiment with your normal meal and snack schedule to find out what works for you. Some people allow a few hours between eating and an intensive workout, while others can eat a snack an hour or so prior to doing a moderate workout. You should never be really hungry prior to a workout, nor overly full.

Examples:

• Large Meal - Have it four to six hours prior to your workout
• Small Meal - Have it two to three hours prior to your workout
• Small Snack - Have it 30 minutes to an hour prior to you workout

Snack Tips
Once you've identified your eating timetable, i.e., the best time for you to eat throughout the day, it's time to turn your attention to what you're actually eating before and after your workout.

Consider these guidelines when selecting a pre-workout snack:

• Stick to 200 to 300 calories
• Contains complex carbohydrates and moderate protein
• Low in simple sugars, fat and fiber (due to digestion)

Here are a few pre-workout snacks to help you identify what will work for you:

• A small bowl of cereal with low-fat milk
• One half of a wholegrain bagel with all-fruit spread
• A half cup of nuts and dried fruit (without added sugar)
• One serving of wholegrain crackers with an ounce of cheese
• Raw vegetables with two tablespoons of hummus
• A smoothie made with low-fat milk and fruit

Remember to stay hydrated throughout the day (this includes during and after exercise), and refuel once you've completed your workout.

Rev Up Your Metabolism

Did you know that metabolism is a key component of the body functioning properly? Think of it like a gas tank in a vehicle - right now, the many processes that comprise metabolism are working around the clock to convert the food you eat into energy to keep your body "running."

To keep your metabolism running smoothly (or to rev it up), keep these tips in mind:

Start your day with breakfast. Many folks skip breakfast, whether it's due to time constraints or they don't think it's important. Take note - eating a balanced breakfast (a mix of healthy fats, lean proteins and healthy carbs) is one of the most important things you can do to start your day and jump-start your metabolism.

Don't miss a meal. As important as breakfast can be, don't assume that you can skip lunch or dinner to lose weight. Reducing overall calorie intake does help you lose weight, but skipping lunch might lead to overeating throughout the afternoon or during dinner. Calorie reduction should be accomplished by reducing calorie intake throughout the day, not by skipping a meal.

Make good food choices. While eating regularly is one component of revving your metabolism, it's important to make sure you're fueling your body with good food choices. Be sure to read all of our related nutrition posts here.

Maximize your cardio session. Shake up your normal treadmill routine with intervals. Incorporate bursts of speed into your ho-hum run to shake up your system and force your body to work a bit harder (thus boosting metabolism). To add intervals during your workout on other machines, vary the resistance or incline.

Get more sleep. If you're missing a significant amount of zzz's, your body starts producing the hormone, cortisol, which has been linked to an increased appetite and obesity. While sleep needs vary by individual, adults tend to need around eight hours of sleep per night. Make it a point to go to bed at the same time every night and get up at the same time every morning, allowing your body to adjust to a regular sleep schedule.

DAC Weekend Wrap-Up

In preparation for the weekend, here's what we're reading now:

Why you're not seeing fitness results this year - CNN Health

Best Snacks for the Gym - Men's Health Magazine's The Best List

Lose Your Fear of Weight Lifting - Women's Health Magazine

And, it's not to late to register for DAC Fitness' spin event for Spinning Nation, benefiting Ride 2 Recovery, on Saturday, February 26 at 8:30 a.m. For full details, including how to register, click here.

Overcoming a Plateau

Whether you're trying to lose 100 pounds or the last 10, facing a weight loss plateau is an inevitable part of the journey. To lose weight, one must create a calorie deficit through dietary or activity changes (ideally, a combination of both). After you make the changes and initially lose weight, your body adjusts and progress may stop - despite remaining consistent with workouts and healthy eating.

If weight loss is topping your list of resolutions this year, knowing what to do when a dreaded plateau hits can help you overcome it and continue to lose weight. Here are some solutions to break through the plateau:

• Review your plan. In the last few weeks, have you let yourself indulge in larger portions or slack on your exercise routine? Make sure you're sticking to your plan and aren't sabotaging yourself. If you have a journal, try to detail everything you eat, along with all of your workouts, to keep you on track.

• Count your calories. Are you eating too many calories or not enough? Either can be a cause for stalled weight loss. Consult a doctor or health professional to ensure you're meeting your nutritional needs.

• Kick up your cardio. If you've maintained the same workout routine for a few weeks, it's time to increase the time and intensity. Additional exercise will cause you to burn more calories and help you overcome the plateau. If you need to be challenged, consider enlisting a trainer to help you overhaul your routine.

• Incorporate more activity into your day. Outside of your workouts, are you staying active by choosing stairs over the elevator, walking more and using a car less? If not, don't miss our tips to increase your steps here.

If you make these changes and you still can't overcome your weight loss plateau, reevaluate your goals. Perhaps the weight you're seeking is not realistic for you. If you're unsure or need guidance on what a realistic weight would be for your body type, consult a physician or health professional.

Be Heart Smart!

It's February and time to turn our attention to hearts - and we're not talking about the chocolate or candy variety. Since 1963, February has served as American Heart Month, an initiative led by the American Heart Association to raise money and educate the public about heart disease and stroke.

To celebrate this month, try to increase your heart (and overall) health in five key areas:

Know your numbers. No one can track your health and know how you feel better than you. Knowing your family history, especially as it relates to genetic disorders and conditions, is important, but finding out where you are is key. Schedule a physical and find out your blood pressure, cholesterol and blood sugar levels and where they should be. If anything is awry, your physician can help you identify tools to manage the issue.

Start moving. It's no secret that activity, specifically aerobic exercise, is a large component of heart health. Adults need at least 30 minutes of exercise five or more days per week, but don't think this only involves a treadmill or exercise bike. Walking your dog, playing dodgeball with your kids or gardening all count too, so put down the remote and start moving!

Lose the extra weight. According to the Centers for Disease Control and Prevention (CDC), obesity in the United States is at an all time high. In 2009, only Colorado and the District of Columbia had an obesity prevalence of less than 20%, while 33 states had a prevalence equal to or greater than 25%. Need guidance? Don't miss our blog posts on weight loss.

Relieve stress. Take a moment each day to be still. Whether it's for a few minutes or 20, walk away from the computer, phone or television to a quiet room for de-stressing. Sit quietly, focus on deep breathing and try to clear your mind. This will allow you to recharge and relax.

Break the habit. Whether you smoke, drink too much caffeine or rely on fast food to get you through the day, make 2011 the year you break your unhealthy habit. While some vices are easier to give up than others, find a resource that will help you, hold you accountable and be a cheerleader when you need it most.

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!

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.

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!

Weekend Wrap-Up

In preparation for the holiday weekend, here's what we're reading now:

Skip the sweets and just go nuts - USAToday.com

Burn Off Those Holiday Splurges - Fitness Magazine

Give Yourself the Gift of a Stress-Free Holiday - Businessweek.com

Healthy Holiday Foods - DAC Blog

Have a safe and happy holiday!

Healthy Holiday Foods

As the year comes to a close, tempting treats seem to be everywhere you look. While the lure of the candy dish or box of holiday cookies can be overwhelming, the real temptation is overindulging during a holiday party or buffet.

If you're at the office holiday party or your family's annual holiday dinner, don't overlook these items when filling your plate:

• Turkey, Chicken or Seafood: Full of protein, these items are best when grilled, steamed or baked with minimal oils or fats. Avoid the dark meat and skin when eating turkey and chicken and pass on the butter for lobster, crab or shrimp.

• Baked Sweet Potatoes: Sweet potatoes are tasty and full of fiber and potassium, but don't be fooled by casseroles sweetened with marshmallows or honey. These potatoes are best without added sugar.

• Soup: Warm up your appetite with a bowl of vegetable soup or other non-cream based soup before you hit the buffet table. It will satisfy your appetite and prevent you from overeating.

• Green Beans: A holiday staple, green beans are commonly found buried within a casserole. Try something new this season and opt to enjoy them steamed or lightly sauteed in olive oil.

• Raw Vegetable/Fruit Platters: Enjoy all the raw vegetables and fruit you like - without the accompanying dip, of course.

Before you hit the dessert table, don't miss this must-read article from Women's Health Magazine on healthy dessert options.

Healthier Holidays: Prevent Overindulging

As we've discussed, the holidays are upon us again. If you missed our blog entry about staying active through the holidays, read it here.

If you overeat during the holidays, simply working out will not prevent you from packing on the pounds. Here are some pointers to help prevent you from overindulging:

• Eat before you hit the holiday bash. Snacking on something, like an ounce of mixed nuts, will help you curb your appetite so you don't overeat at the party.

• Try something new to eat. Save the calories for new and interesting foods, but limit your sample to one small portion.

• Savor the meal. It takes about 20 minutes for your stomach to alert your brain that it's full, so enjoy each and every bite. Stop when you sense you're full.

• Alternate drinks. Rotate that high-calorie beverage with a calorie-free sparkling water. Also, remember that most alcoholic beverages are packed with calories, especially cream drinks like eggnog. By drinking a glass of water after every cocktail, you will stay hydrated and avoid overdoing it.

• Stop when the party is over. Don't treat Thanksgiving through New Year's as one big binge. Instead, switch back into your normal diet and exercise routine between each holiday.

Incorporating even a few of these tips into your routine over the next few hectic weeks will help keep off those unwanted pounds.

Fall Foods to Savor

Squash and sweet potatoes aren't the only fresh foods you should be looking for this time of year. Fall's harvest is full of several healthy fruits and vegetables chock-full of vitamins and minerals.

While you're at the grocery store or farmer's market, be sure to look out for the following:

Pumpkins: A Halloween staple, these giant fruits pack more than just carving potential. They are a great source of potassium and B vitamins, and can be used in everything from pies and cakes to waffles and puddings. Don't forget to save the seeds for a healthy snack - rinse them, add seasoning and bake at 325 degrees Fahrenheit until they're toasted (about 20 minutes).

Apples: Since these are usually available in the store year-round, you probably don't give much thought to apples as a fall food. However, orchards are serving their best crop right now. Cut up an apple into slices or rings and enjoy with all-natural peanut butter. If you're craving something a bit sweeter, sprinkle apple rings with cinnamon and back in the oven at 350 degrees for 10 minutes or until slightly brown. Enjoy - it's like apple pie without the guilt!

Grapefruit, kiwi, pomegranates and pears: Often associated with fruity cocktails or juices, these fall fruits are even better when consumed raw. These flavorful fruits are rich in vitamin C and provide fiber, copper, potassium and folate.

Brussel sprouts, parsnips and rutubagas: Contrary to popular belief, these vegetables can pack tremendous flavor when cooked with proper ingredients, not to mention the health benefits they provide. Brussel sprouts are loaded with vitamin K, folate and iron; parsnips with potassium and fiber; and rutabagas with fiber and vitamin C.

And of course, who can overlook squash and sweet potatoes? You've likely already experimented with these autumn favorites. If not, you're missing out on omega-3 fatty acids found in squash, as well as vitamin A and iron.

Weekend Wrap-Up

Here's what we're reading headed into the weekend:

Your healthiest fast food choices - CNNHealth.com

6 Surprising Health Foods - ThatsFit.com

Cold Remedies: Never Get Sick Again - WomensHealthMag.com

Perk Up With Exercise - DAC Blog

Fighting the Sugar Battle

Candy corn, chocolate bars and lollipops - oh my! Candy is EVERYWHERE right now - at the office, in waiting rooms and even (GASP!) in your own home. How do you fight off an intense sugar craving while avoiding the lure of the candy dish?

Don't skip meals. Skipping meals makes you crave sugary, starchy and carbohydrate-rich foods. Eating at least three balanced meals per day that include fruits, vegetables, whole grains and lean proteins will help prevent sugar cravings before they happen.

Drink a glass of water. Studies show that most cravings only last for about 15 minutes before your mind switches to something else. If the craving is still there after drinking water and waiting, try another tip ...

Brush your teeth or swish mouthwash. Giving your mouth a nice, minty refresher is a great way to combat cravings. If you don't have a toothbrush handy, opt for a piece of sugar-free gum. Chewing gum will provide you with that same minty flavor and keep your mind off candy.

Reach for a piece of fruit. Enjoy an apple, pear or other type of fruit instead of that candy bar. Eating fruit will provide the sweet flavor you crave, along with fiber and beneficial nutrients that will keep you satisfied far longer than a piece of candy.

Give in every now and then. Go ahead and have a piece of candy, but eat it slowly. If you don't think one piece will do the trick, try mixing it with something healthy. Options include combining almonds with a few chocolate chips, enjoying a piece of caramel with an apple, or dipping half of a cookie into nonfat or soy milk.

Weekend Wrap-Up

In preparation for the Halloween weekend, here's what we're reading now:

Trick-or-treaters' Halloween candy often picked off by parents - USA Today

Health Tricks for Your Halloween Treats - NYTimes.com

Which Workout is Your Best Fit? - Women'sHealth.com's Fit Coach

Halloween Health & Safety Tips - CDC courtesy of the DAC Blog

Have a safe and happy Halloween!

Image courtesy of WomansDay.com.

Trick or Treat: A Healthier Halloween

It's once again time for Halloween - a holiday seemingly defined by costumes and candy. Obviously, you can't overlook the fact that candy will be available, whether it's around the office or at home.

Here are a few survival tips for you (and your kids):

Don't buy Halloween candy early. Who can resist the lure of candy bags in the pantry? If you buy your candy early, chances are you'll be buying more before the holiday. Save money (and your waistline!) and buy any candy or sugary treats a day or two before you need it. Steer clear of purchasing your favorite candy, which will help you avoid eating it.

Eat before the event. Make sure everyone eats a meal before collecting candy or heading to the costume contest. This will reduce the urge to eat treats as you roam the neighborhood and may reduce the crankiness that accompanies a sugar rush and subsequent crash.

Limit candy collection time. Instead of making candy the focus of the holiday, involve your children in other activities. Participate in a neighborhood costume contest or attend a harvest festival with friends. The children will still get to dress up and enjoy the costumes, without the candy focus.

Enjoy a treat or two! Denying yourself a special treat now and then will only set you up to binge later. During Halloween, candy is perfectly sized for an individual treat, so pick your favorite and have a piece. Stash your children's candy allowing them to enjoy a piece or two every few days. You can donate or take the rest to your office to give to coworkers.

Have a safe and happy holiday!