Need Guidance?

If you're in need of fitness or nutrition advice or have a question for a trainer, don't forget that you can ask DAC Fitness! Each month, we'll field questions from you and provide the answers, resources or tips you need to keep you healthy.

Simply click the comment button below, type your question in the box and click the post comment button. 

After you comment, check the blog to see your questions answered from one of DAC Fitness' qualified trainers or fitness instructors. All selected questions will be entered into a quarterly drawing for a free gift.

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!

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.

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.

DAC Fitness Spotlight: Regina M.

When she was in high school, Regina joined band to avoid P.E. class. Things have changed in the last 30 years, and now she's in the best shape of her life - happy, healthy and confident.

Regina loves to mix up her workouts at DAC Fitness through personal training, Les Mills group exercise classes and the latest in weight-training equipment. Sure, she's looking good - but she loves the way she feels most of all.

To see more of Regina's story, don't miss this video:

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.

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!

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.

Indoor Winter Workouts

With a calendar filled with holiday parties and tempting treats available at home and the office, it's time to offset those extra calories with a regular workout routine. While the cold temperatures may have you tempted to stay indoors under a blanket, take advantage of what an indoor workout can do - burn calories in the comfort of your own home, garage or health club!

If you're tempted to continue exercising outside, don't miss our post on motivation in the cold.

If you are looking for a warmer alternative, try the following:

Workouts at Home

Push-ups: Easy to do without any equipment, the push-up is perfect if you have access to a flat surface and know the proper form. For tips, read this Men's Health article.

Jumping Jacks: Also something that can be done without equipment, jumping jacks are fun to add to a routine. If you want to add a bit more difficulty, incorporate hand weights into the mix.

Yoga: Whether you follow a DVD or use a book to find poses that work best for you, grab a mat and get started! To maximize your time, try meditating - it'll help you relax and sort through the day while you stretch and complete different poses.

Jumping Rope: While you may not feel comfortable jumping rope in the house, take advantage of your garage or another enclosed area you have outside the home. It's estimated that jumping rope consecutively for ten minutes can burn nearly 100 calories!

Workouts in the Gym

Equipment: Take full advantage of all the equipment a gym has to offer: stationary bikes, treadmills, elliptical machines, free weights and weight machines. If you're intimidated, seek the guidance of a fitness professional who can show you how to properly use each machine.

Indoor Track: If you don't enjoy using the treadmill or elliptical, many health clubs offer an indoor track for members to use. Whether you walk, run or do sprints, the key is to get moving!

Fitness Classes: If you're tired of doing the same routine each time you exercise, sign up for a class. In addition to shaking up your routine, you'll learn something new and meet new people.

Work with a Trainer: If you're overwhelmed by the gym's options, work with one of the fitness coaches to identify a routine that will work best for you.

Before beginning any new workout plan, please consult a physician.

Weekend Wrap-Up

Here's what we're reading now in preparation for the weekend:

Government outlines health goals for 2020 - USAToday.com

Excess Weight Shortens Lifespan - Health.com

The Best Exercises for Everything - Men's Health

Healthier Holidays: Get Moving - DAC Blog

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.

DAC Weekend Wrap-Up

Here's what we're reading now:

The superfoods you need now - Health.com via CNNHealth

The Six Greatest Ab Exercises of All-Time - Men's Health

6 Ways to Keep the Weekend From Wrecking Your Diet - Health.com

Healthy Fats for a Healthier You - DAC Blog

Fall Sports for the Entire Family

School is back in session and you may find yourself shuttling kids to and from practices and cheering them on at sporting events. While it's always fun to be your child's number one fan, don't sit on the sidelines all season!

Instead of playing spectator all season, why not get in on the action by playing your favorite sports with friends and family? It's a perfect way to enjoy the fall weather, bond with your kids and have fun with your friends.

Here are a few ways to get back in the game:

Football: Lose the pads and helmets and opt for flags. If you find that your perfect spiral is a bit off, switch it up and play ultimate Frisbee. Like football, ultimate Frisbee still requires running and passing to keep you active throughout the game.

Tennis: It's not too hard to find a tennis court, whether it's at the local gym or park. So, grab your racquet and take advantage! If your hand-eye coordination isn't what it used to be, grab a bigger ball and use the court to play four square.

Volleyball: Playing volleyball requires jumping and squatting, making it the perfect workout for your thighs and calves. If you can't find a net, grab a partner and bump the ball back and forth.

Cross-Country: Take a break from the traditional long-distance run and incorporate some games to make it a group effort. Add sprint intervals or check-in points to add to the fun (and the workout).

Soccer: For this game, you need a soccer ball and some energy. If you're not up for a true soccer match, consider a fun game of kickball.

Revamp Your Outdoor Workout

With summer drawing to a close, you may be bored with your outdoor exercise routine. Summer temperatures can often limit what exercises you're able to safely do in the heat, so take advantage of the cooling temperatures and add some variety to your outdoor routine.

If you're a runner ...

Consider signing up for an upcoming 5K race and start training now (if you've recently started running, check out our tips for preparing for a 5K). If you aren't the competition type, incorporate running stairs or sprint intervals into your jog. If you are truly looking for a change of pace, consider trying the latest trend: barefoot running.

If you're a cyclist ...

Get friends and family to join in a day of fun: take a bike trip to a nearby park or neighboring town and enjoy a picnic. Or, explore your town or city by bike, stopping along the way to check out the things you miss while traveling in a car. If you don't have time for an all-day adventure, vary your speed, resistance and elevation (i.e., try some hills) to increase your calorie burn and improve endurance. And, don't forget your helmet!

If you like to hike ...

Tackle a new hill or trail, tracking your time. If you want to stick to the same trail, make it your personal goal to shave off a minute or two each time you hike. Remember that part of the fun in hiking is to experience nature in new ways, so bring friends along and document your hike through photos or video.

If you're a walker ...

Increase your distance by adding a new loop or do your typical routine twice. Add some hand-weights or a weight vest to increase your calorie burn. Don't forget to wear a pedometer to track your steps. If you'd like to increase the amount of steps you take each day, don't miss DAC's tips here.

Remember to enjoy your time outdoors while keeping your workouts interesting.