Only 2 more days until the registration for the Nike Women's Marathon (or half marathon) closes!!
So far there are 12 of us signed up for the lottery!!
Mandy F.
Sharon M.
Sondra B.
Sara W.
Cathy C.
Debbie B.
Kathy S.
Brenda D.
Andrea V.
Mary J.
Johnna P.
Holly B.
Let me know if you have signed up but I don't have you down...this is excititng!!
ALSO: The Snake Chase (see right for link) is this Saturday. A 5K on the Cerner Campus...will you be there with me?
Sunday, March 16, 2008
Friday, March 14, 2008
Pilates and Zumba
I've updated the right side of this blogger with two different classes I endorse. I also recommend two other classes that are local; Pilates and Zumba.
Pilates Mat Class
When: Wednesday nights at 5:45 – 6:45pm
5 week session begins March 12th
Where: Pinnacle Therapy Services
Located in the Maple Crest Professional Plaza
This class is designed to teach and reinforce the fundamentals and beginning movements of Pilates exercises. You will learn a variety of Pilates exercises and Pilates based sculpting moves targeting the buns and thighs, arms and shoulders, and core area. These non-cardio movements will strengthen, sculpt, and lengthen your muscles.
Cost: $30 for the 5 week session
Contact: Kim Sickels
Certified Pilates Instructor, Certified Personal Trainer, Group Exercise Instructor
To register call 816.589.6489 or email questions to knrsicls@aol.com
Zumba Fitness Classes
Where: PINNACLE Liberty, 840 W Kansas Ave, Ste G; Liberty, MO 64068
When: Saturdays, starting March 22 through Summer
Time: 8:00am-9:00am
Price: $7.00/class or $20/pass for 4 classes
Contact: Instructor, Mandi Wong 816-520-2399 or zumbamimi@earthlink.net.
ALL fitness levels welcome!
No dance experience necessary.
Pilates Mat Class
When: Wednesday nights at 5:45 – 6:45pm
5 week session begins March 12th
Where: Pinnacle Therapy Services
Located in the Maple Crest Professional Plaza
This class is designed to teach and reinforce the fundamentals and beginning movements of Pilates exercises. You will learn a variety of Pilates exercises and Pilates based sculpting moves targeting the buns and thighs, arms and shoulders, and core area. These non-cardio movements will strengthen, sculpt, and lengthen your muscles.
Cost: $30 for the 5 week session
Contact: Kim Sickels
Certified Pilates Instructor, Certified Personal Trainer, Group Exercise Instructor
To register call 816.589.6489 or email questions to knrsicls@aol.com
Zumba Fitness Classes
Where: PINNACLE Liberty, 840 W Kansas Ave, Ste G; Liberty, MO 64068
When: Saturdays, starting March 22 through Summer
Time: 8:00am-9:00am
Price: $7.00/class or $20/pass for 4 classes
Contact: Instructor, Mandi Wong 816-520-2399 or zumbamimi@earthlink.net.
ALL fitness levels welcome!
No dance experience necessary.
Why I love my job....
Where do I even begin? I have the most wonderful clients...I always have. I can honestly say I look forward to meeting with ALL my clients, my job is one of the greatest highlights of my week. This week has been no different. Monday I took on a new client, Kathy, and let me just tell you she has amazed me. She has worked her tail off...cut down DRASTICALLY her mountain dew intake as well as done everything I've asked (that always gets a person on my good side:). Her goal is to lose 150 pounds and this week marked her first week of her weight loss journey. I think this is a great idea-she started a blog to journal her thoughts, feelings, battles, triumphs and whatever else is going on in her life. I think this is a great motivational tool for her to stay on course plus it's a great way to keep track of where she's come from and where she ends up. If you are interested, here's her blog address:
CATHY'S BLOG
I would encourage anyone who thinks this is a semi-good idea to start a blog of their own. It's FREE! The best part...you can start one and not tell anyone the address. Then if you like how it's going you can share it with me and I will honor you by writing some great things about you along with sharing the link to everyone that reads here.
CATHY'S BLOG
I would encourage anyone who thinks this is a semi-good idea to start a blog of their own. It's FREE! The best part...you can start one and not tell anyone the address. Then if you like how it's going you can share it with me and I will honor you by writing some great things about you along with sharing the link to everyone that reads here.
Tuesday, March 11, 2008
Burn Fat Faster
Have you been trying to lose body fat, but find it comes off at a snail's pace? If you’re working out with efficiency and maintaining a slight caloric deficit, you can actually lose up to 1.5 pounds per week.
However, even if you haven’t been consistent, I have some metabolism-boosting tips that should help ignite some good, steady fat loss.
1. Increase your meal frequency: Eat more often but don’t increase total calories. For example, break three meals into five to six smaller meals and eat every three hours. Food can actually help burn body fat when used strategically. Breaking meals into smaller feedings helps to control blood sugar and puts you in a better position to lose fat.
2. Break up your workout: Many people are pressed for time and the thought of exercise becomes another stress in their lives. However, research has proven that two short bouts of exercise per day will actually stimulate the metabolism more than one longer bout. Go for two brisk 15 minute walks per day, five days per week, and you’ll see progress at the end of 30 days.
3. Eat breakfast: If you sleep through the night and then deprive the body of food in the morning, the body is sensing a potential famine and holds onto stored body fat to keep you alive. Remember, calories from food represent heat. Use the heat to rev your metabolism.
4. Cycle calories: For three days, consume your minimum calorie requirement based on your height, weight and goals. Then, on day four, increase your calories by an additional 400 (nutritious foods only). This technique can actually get the metabolism racing and stimulate additional fat loss.
5. Drink lots of water: If you limit your water intake, the body will retain water; the body only needs to be dehydrated by approximately 2 percent for this to take place. Drink 0.55 multiplied by your body weight in ounces of water per day.
6. Exercise in the morning: If you can fit it into your schedule, exercise in the morning. People who exercise consistently in the morning find that exercise at this time regulates their appetite all day long. They don’t get as hungry and they start the day with a boost to the metabolism.
7. Perform cardio interval training: Cardio interval training is simply short bursts of high-intensity exercise combined with more moderate intensity within the same workout. Studies have shown that people who perform interval training twice a week (in addition to two other days of lower intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 45 second burst into your stationary bike workout every four to five minutes.
8. Boost your metabolism by reading instead of watching TV: Researchers at Memphis State University monitored 32 girls as they watched a half-hour television program. They found the metabolic rates dropped as much as 16 percent below resting metabolic rate. They burned fewer calories watching TV than they did just by reading!
9. Drink green tea: Green tea is a popular tea from Japan that has numerous health benefits, including weight loss. It’s not 100 percent certain how green tea helps one to lose fat, but it appears to increase the amount of calories the body burns—not necessarily because of the small amounts of caffeine it contains, but due to a compound abbreviated as EGCG. When purchasing green tea make sure the label states that the green tea used is standardized for caffeine and EGCG.
However, even if you haven’t been consistent, I have some metabolism-boosting tips that should help ignite some good, steady fat loss.
1. Increase your meal frequency: Eat more often but don’t increase total calories. For example, break three meals into five to six smaller meals and eat every three hours. Food can actually help burn body fat when used strategically. Breaking meals into smaller feedings helps to control blood sugar and puts you in a better position to lose fat.
2. Break up your workout: Many people are pressed for time and the thought of exercise becomes another stress in their lives. However, research has proven that two short bouts of exercise per day will actually stimulate the metabolism more than one longer bout. Go for two brisk 15 minute walks per day, five days per week, and you’ll see progress at the end of 30 days.
3. Eat breakfast: If you sleep through the night and then deprive the body of food in the morning, the body is sensing a potential famine and holds onto stored body fat to keep you alive. Remember, calories from food represent heat. Use the heat to rev your metabolism.
4. Cycle calories: For three days, consume your minimum calorie requirement based on your height, weight and goals. Then, on day four, increase your calories by an additional 400 (nutritious foods only). This technique can actually get the metabolism racing and stimulate additional fat loss.
5. Drink lots of water: If you limit your water intake, the body will retain water; the body only needs to be dehydrated by approximately 2 percent for this to take place. Drink 0.55 multiplied by your body weight in ounces of water per day.
6. Exercise in the morning: If you can fit it into your schedule, exercise in the morning. People who exercise consistently in the morning find that exercise at this time regulates their appetite all day long. They don’t get as hungry and they start the day with a boost to the metabolism.
7. Perform cardio interval training: Cardio interval training is simply short bursts of high-intensity exercise combined with more moderate intensity within the same workout. Studies have shown that people who perform interval training twice a week (in addition to two other days of lower intensity cardio) lose twice as much weight as those who do just a moderate cardio workout. You can easily incorporate interval training into your workout by inserting a 45 second burst into your stationary bike workout every four to five minutes.
8. Boost your metabolism by reading instead of watching TV: Researchers at Memphis State University monitored 32 girls as they watched a half-hour television program. They found the metabolic rates dropped as much as 16 percent below resting metabolic rate. They burned fewer calories watching TV than they did just by reading!
9. Drink green tea: Green tea is a popular tea from Japan that has numerous health benefits, including weight loss. It’s not 100 percent certain how green tea helps one to lose fat, but it appears to increase the amount of calories the body burns—not necessarily because of the small amounts of caffeine it contains, but due to a compound abbreviated as EGCG. When purchasing green tea make sure the label states that the green tea used is standardized for caffeine and EGCG.
Thursday, March 6, 2008
Two Interesting New Studies
Artificial Sweeteners Once Again Linked to Weight Gain
Foods and beverages that contain no-calorie artificial sweeteners may be ruining your ability to control your food intake and body weight, according to new research by psychologists at Purdue University’s Ingestive Behavior Research Center. In their study, when compared with rats that ate yogurt sweetened with glucose (a simple sugar), rats that ate yogurt sweetened with the zero-calorie artificial sweetener saccharin: Consumed more calories (and didn’t make up for it by cutting back later, gained more weight, and put on more body fat. It’s thought that consuming artificial sweeteners breaks the connection between a sweet sensation and a high-calorie food, thereby changing your body’s ability to regulate intake.
The researchers also measured the rats’ core body temperatures, which typically rise after eating. However, after eating a sweet, high-calorie meal, rats that ate saccharin had a lower rise in body temperature than rats that ate glucose. The researchers believe that this blunted biological response led the rats to overeat, and made it harder to burn off the calories later.
They concluded that consuming foods sweetened with saccharin would lead to greater weight gain and body fat than eating the same foods sweetened with sugar. Although further research needs to be done, the researchers believe that consuming other artificial sweeteners such as aspartame, sucralose, and acesulfame K would have similar effects.
Sources:
Eurekalert February 10, 2008
Behavioral Neuroscience February 2008, Vol. 122, No. 1, 161-173
Why Don't The French Get Fat?
The French dine on baguettes, cheese, pate and pastries, all washed down with plenty of wine -- so why don’t they seem to get fat? This so-called “French paradox redux” that allows French people to eat all the “forbidden” foods and stay thin while Americans get fatter has been demystified by a new Cornell study.
Researchers found that while the French use internal cues -- such as no longer feeling hungry -- to stop eating, Americans use external cues -- such as whether their plate is empty, whether their beverage has run out and whether their TV program is over. The study, which analyzed questionnaires from 133 Parisians and 145 Chicagoans, also found that the heavier a person is, the more they rely on external cues to tell them to stop eating, and the less they rely on whether they feel full. Over time, the researchers concluded, instead of relying on external cues, using your body’s internal cues to tell you when to stop eating may improve your eating patterns.
Sources:
Eurekalert February 15, 2008
Obesity October 2007 15:2920-2924
Foods and beverages that contain no-calorie artificial sweeteners may be ruining your ability to control your food intake and body weight, according to new research by psychologists at Purdue University’s Ingestive Behavior Research Center. In their study, when compared with rats that ate yogurt sweetened with glucose (a simple sugar), rats that ate yogurt sweetened with the zero-calorie artificial sweetener saccharin: Consumed more calories (and didn’t make up for it by cutting back later, gained more weight, and put on more body fat. It’s thought that consuming artificial sweeteners breaks the connection between a sweet sensation and a high-calorie food, thereby changing your body’s ability to regulate intake.
The researchers also measured the rats’ core body temperatures, which typically rise after eating. However, after eating a sweet, high-calorie meal, rats that ate saccharin had a lower rise in body temperature than rats that ate glucose. The researchers believe that this blunted biological response led the rats to overeat, and made it harder to burn off the calories later.
They concluded that consuming foods sweetened with saccharin would lead to greater weight gain and body fat than eating the same foods sweetened with sugar. Although further research needs to be done, the researchers believe that consuming other artificial sweeteners such as aspartame, sucralose, and acesulfame K would have similar effects.
Sources:
Eurekalert February 10, 2008
Behavioral Neuroscience February 2008, Vol. 122, No. 1, 161-173
Why Don't The French Get Fat?
The French dine on baguettes, cheese, pate and pastries, all washed down with plenty of wine -- so why don’t they seem to get fat? This so-called “French paradox redux” that allows French people to eat all the “forbidden” foods and stay thin while Americans get fatter has been demystified by a new Cornell study.
Researchers found that while the French use internal cues -- such as no longer feeling hungry -- to stop eating, Americans use external cues -- such as whether their plate is empty, whether their beverage has run out and whether their TV program is over. The study, which analyzed questionnaires from 133 Parisians and 145 Chicagoans, also found that the heavier a person is, the more they rely on external cues to tell them to stop eating, and the less they rely on whether they feel full. Over time, the researchers concluded, instead of relying on external cues, using your body’s internal cues to tell you when to stop eating may improve your eating patterns.
Sources:
Eurekalert February 15, 2008
Obesity October 2007 15:2920-2924
Tuesday, March 4, 2008
Nike Women's Marathon Lottery
To register for the Nike Women's Marathon or Half Marathon, click here. Registration is open today-March 18 and we should find out if we made the lottery by April 1st...training will start shortly thereafter if we get picked. Please read everything on the link above, it gives a great description of what to expect. Also, we are going to register as a team so copy and paste my email address when you register. This way we will all either make the race or not make the race-no one will be left out.
froehlich.mandy@gmail.com
Please email me if you have any questions. As of now I believe there are close to 8 of us that are interesting in going. Let me know if you have made a decision to go and I am not aware--as you have until March 18 to decide. Remember this is one of the best races because it's in a very relaxed environment. Sure there will be good runners, but for the most part there's a lot of walkers. Don't feel like you have to train to run this whole thing because most all of our group will be walking the entire course.
froehlich.mandy@gmail.com
Please email me if you have any questions. As of now I believe there are close to 8 of us that are interesting in going. Let me know if you have made a decision to go and I am not aware--as you have until March 18 to decide. Remember this is one of the best races because it's in a very relaxed environment. Sure there will be good runners, but for the most part there's a lot of walkers. Don't feel like you have to train to run this whole thing because most all of our group will be walking the entire course.
Sunday, March 2, 2008
Get There
I've been thinking a lot lately about how to get my clients to their goals. Of course there are the obvious things like exercising and eating well but we all know it takes more than that. Over the past couple of days my brain has been going over and over this topic. I've been reflecting back on my personal goals and looking step-by-step at what it took for me to get there. My husband would tell you it's my stubborn personality, but there were more ingredients that took me to where I wanted to get. Thus, this post is dedicated to everyone reading that needs some direction and focus in getting to their goal. It's very easy on January 1st to make those resolutions and the endless promises to yourself about what you are "gonna do". So my thoughts....
1. Micro Goals: Instead of, "I want to lose 20 pounds", focus on the tiny goals that will get you there such as: exercise 5 times per week or eat breakfast everyday.
2. Positive Focus: It's easy to come down on yourself when you mess up like eating a dish of ice cream at 10pm before bed. But I beg you, don't do it! Instead focus on the good things you did that day. Maybe on the same day you ate ice cream at 10pm, earlier you worked out for an hour or passed up the second helping for dinner. Important...this is NOT Mandy giving you an excuse to flub up, rather it's an understanding about yourself that you are human and will make mistakes.
3. Keep a motivator handy: When I was working to lose some baby weight last year, I kept finding myself craving late night snacks. I brought myself back to why I wanted the weight off so badly - to fit into my clothes. I made myself try on the clothes I wanted to wear and it motivated me when I saw that they didn't quite fit yet. It gave me the power I needed to forego eating before bed.
4. Don't Lie: Treat yourself with respect. Don't tell yourself you are going to lose weight or begin an exercise program just to find 5 months later you have given up. Avoid false assurance, instead trust yourself. I am sure you wouldn't lie to a friend so why do you deserve to lie to yourself?
5. BELIEVE: This one is the most important of all my random thoughts. I want you to believe and visualize yourself at your goal. Maybe you don't have the strength to do it on your own. You need the help of someone else, a higher power perhaps? I can do everything through Him who gives me strength. Phil 4:13
These are just some ideas if you feel you're falling short of the goals you made for yourself 60 days ago. Keep going, you can do it....I know you can....
1. Micro Goals: Instead of, "I want to lose 20 pounds", focus on the tiny goals that will get you there such as: exercise 5 times per week or eat breakfast everyday.
2. Positive Focus: It's easy to come down on yourself when you mess up like eating a dish of ice cream at 10pm before bed. But I beg you, don't do it! Instead focus on the good things you did that day. Maybe on the same day you ate ice cream at 10pm, earlier you worked out for an hour or passed up the second helping for dinner. Important...this is NOT Mandy giving you an excuse to flub up, rather it's an understanding about yourself that you are human and will make mistakes.
3. Keep a motivator handy: When I was working to lose some baby weight last year, I kept finding myself craving late night snacks. I brought myself back to why I wanted the weight off so badly - to fit into my clothes. I made myself try on the clothes I wanted to wear and it motivated me when I saw that they didn't quite fit yet. It gave me the power I needed to forego eating before bed.
4. Don't Lie: Treat yourself with respect. Don't tell yourself you are going to lose weight or begin an exercise program just to find 5 months later you have given up. Avoid false assurance, instead trust yourself. I am sure you wouldn't lie to a friend so why do you deserve to lie to yourself?
5. BELIEVE: This one is the most important of all my random thoughts. I want you to believe and visualize yourself at your goal. Maybe you don't have the strength to do it on your own. You need the help of someone else, a higher power perhaps? I can do everything through Him who gives me strength. Phil 4:13
These are just some ideas if you feel you're falling short of the goals you made for yourself 60 days ago. Keep going, you can do it....I know you can....
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