How is your Metabolism?

I was listening to my CD that came with ChaLEAN Extreme today and realized how much me all need to understand why we gain weight as we age. 

Did you know that once you pass 30 years old you start losing muscle mass?  No, this doesn't mean you will LOSE weight, it means you will GAIN weight!  Muscle burns calories.... even when you are sitting on the couch watching TV!  The more muscle you have, the more efficiently your body burns calories and the more food your body can consume without gaining weight!!!  Hmmmm.

Soooooo, this means that endless running on the treadmill is bad?  Not exactly.  Running on the treadmill burns calories and gives you immediate benefit in terms of calorie burn but it doesn't have optimal longterm benefits (plus it is really boring ;)).  It does mean that you need to add some weight lifting into your workout regimen.  You don't have to hang with the big guys and pump iron, but you need to use resistance bands or free weights and do some bicep curls, shoulder presses, squats, lunges and pushups!

No, you will not bulk up!  Women don't have enough testosterone to get BIG muscles.  You do need to keep some cardio in your regimen to continue burning fat though.  Muscle does not turn into fat nor does fat turn into muscle.  Fat gets burned off when your body needs extra energy to get through the day when you are burning more calories than you are consuming.  As you build muscle you might notice the scale isn't moving but your clothes are fitting better.  One pound of muscle is compact and takes up less room that One pound of fat.  Does that make sense to you?  Your muscle is increasing and your fat is decreasing but we all wear muscle better than we wear fat! 

Using the excuse that you don't know the first thing to do with weights is not going to help your metabolism so lets find a few options for you:

• If you have a gym membership, go to a PUMP, sculpt or interval training class.  If you have any questions make sure you ask the instructor.  They are there to help you!
• Alternatively get a personal trainer to show you the basics.  You may need to be very clear that you just want an overview of how to use weights safely or you will get roped into a costly package (but this is fine too just make sure you know how much and for how long).
• Look for a kettlebell or other weight based class that you can sign up for... google it!
• Buy a program like ChaLEAN Extreme, Power 90, RevAbs, Slim in 6, 10 Minute Trainer, Brazil Butt Lift or P90X!!!  Take your time, do what you can and listen to all of the tips the instructors give you in the DVDs.
• Ask for my help!  I can meet with you and help you understand the basics and cover some of the safe ways of lifting.  I won't be setting up a training regimen for you but can help you decide what will work best for you!

A few other great tips for improving your metabolism, in addition to adding muscle to your body, is eating every 2-3 hours, including protein in each meal/snack, controlling your serving size and drinking lots of water! To control my cravings and help myself fill up with fewer calories I also replace one meal or one snack a day with Shakeology.  With a low glycemic index and amazing nutrition, Shakeology gives you sustained energy without causing a spike in your blood sugar.

I would love to help you work on improving your health and fitness ----> and improving your metabolism.  Head to my website at www.GetFitWithNicola.com and sign up for the Free Coaching option.  Find me on Facebook at www.Facebook.com/Nicolabx and let me know how I can help (make sure you comment on the friend request how you found me).  Read my fitness updates and posts at www.Facebook.com/GetFitWithNicola.  Email me at GetFitWithNicola@att.net.  I am in this with you as I work to keep fit and healthy myself.

Take a look at the Beachbody Solutions video and see what looks most interesting to you!

Does Shakeology really help Cholesterol levels?

I have finally had my blood work analyzed post Shakeology.  I have been drinking Shakeology regularly for 18 months, but exercising and improving my nutrition for 4 1/2 years.
I searched through my old health records and found some blood work from 9 years ago.  This was before children, and 3 years into my marriage.  I rode my bike, occasionally went to the gym and jogged on the treadmill and lifted a few weights.  200 pounds
The next set of results are from 2 years ago.  2 1/2 years into regular exercise.  175 pounds.
Final set - current.  172 pounds!

	2002	2009	2011
Triglycerides	78	52	35
Total Cholesterol	202	174	156
HDL (good)	78	77	76
LDL (bad)	108	87	73
ratio	1.3	2.3	2.1
weight	200	175	172
Age	28	35	37

My triglycerides, total Cholesterol, LDL levels are remarkably improved. My cholesterol ratio was always good, as were my HDL levels!
My energy is better, my digestion is better, my health and well being is better.
This little graph shows that you can definitely improve your numbers with better eating habits and increased exercise... what changes did I make?

In early 2007 I decided it was time to make changes as my weight was over 200 pounds so I joined the gym with a friend and we committed to getting fit.  I cut back on carbs, especially white rice and pasta, which was a staple of our diets. I also cut back on my portions. I cut out some processed snacks. My fitness also changed. Having children in childcare I had to be efficient so I worked out accordingly. I hit the gym hard and I didn't mess around! I started playing with my kids more to burn extra calories during the day!  These resulted in the changes in my blood work dated 2009.

In January of 2010 I started drinking Shakeology daily, I cut out diet soda (regular was already cut out), I tried to totally cut out white flour, sugar, rice and pasta (having young children I am not able to cut this out of the house completely). I exercise even more efficiently and do a large portion of my work outs at home with DVD programs like Insanity and P90X. I am aware of all of the food that goes in my mouth. I still enjoy an occasional glass of wine, a sweet and a piece of pizza, I just don't enjoy them every day!  My blood work has improved again from 2009.  I attribute these changes to Shakeology.  Yes, I have great genetics, but look at my 2002 results.  Good genetics don't help you when you aren't helping yourself... I actually thought  I was pretty healthy at that time!

Small changes made over time can make a world of difference in your life!

Let me know how I can help you get started on Shakeology.  You can order a month supply - there is a money back, bottom of the bag guarantee.  You can buy a 5 day or 10 day supply from me.
If you are looking for a great fitness program complete with a nutrition plan and suggested workout schedule plus my support and motivation, just let me know what you like to do for fitness or take a look at this video and let me know what looks most interesting to you.
My fitness journey continues every day.  I plan to start ChaLEAN Extreme in mid August to stay strong and healthy.

Here is video link about where the ingredients in Shakeology com from:

Fighting Obesity Requires Commitment!

I read an article about the "obesity problem in America"in our local newspaper early this week and it got me a little fired up ;)  Below is my response to the article that was printed in Tuesday's newspaper!  If you need some encouragement and motivation to get fit and healthy I would love to assist!  Sign on to www.GetFitWithNicola.com to make me your free coach and we will go from there!!!  or email me!

Fighting obesity requires commitment

The July 8 news article "New report offers grim data on nation's obesity problem" comes as no surprise to me. Obesity is a growing problem and no one seems keen on stopping it. Yes, the government can help control the problem with agricultural subsidies, etc., but the real change has to happen at a local and personal level.
People need to wake up and realize that we are setting our children up to have shorter life spans than we have. We need to move more, eat healthier and teach our children to do the same.
Fast food is convenient and our lives are busy, but if you plan ahead, stock your fridge and pantry with healthy food, shut off the TV and get moving instead, change will happen.
We are a society raised on instant gratification and instant results, but getting healthy requires time, commitment and a change in lifestyle -- forever. It is time to wake up, people, and make changes.
NICOLA WRIGHT
Bakersfield

 

New report offers grim data on America’s obesity problem

By Melissa Healy,

LOS ANGELES — America continues to get fatter, according to a comprehensive new report on the nation’s weight crisis. Statistics from 2008-2010 show that 16 of the nation’s states are experiencing steep hikes in adult obesity, and none has seen a notable downturn in the last four years.
Meanwhile, cases of Type 2 diabetes and high blood pressure that health experts have long warned would result from the nation’s broadening girth and sedentary ways are becoming increasingly widespread, according to the report, titled “F as in Fat,” released Thursday.
Even Coloradans, long the nation’s slimmest citizens, are gaining excess poundage. With an obese population of 19.8 percent (the only state with an adult obesity rate below 20 percent), Colorado remains the caboose on the nation’s huffing, puffing train to fatland.
But in just the last four years alone, the ranks of the obese even in Colorado have grown 0.7 percent. And Colorado’s hypertension rates have risen significantly as well — to encompass 21.2 percent of adults.
The report, prepared by the Robert Wood Johnson Foundation and the Trust for America’s Health, is the groups’ sixth annual state-by-state accounting of obesity.
In the last 15 years, the report said, adult obesity rates have doubled or near-doubled in 17 states. Two decades ago, not a single state had an obesity rate above 15 percent. Now they all do.
“When you look at it year by year, the changes are incremental,” said Jeffrey Levi, executive director of the Trust for America’s Health. But if you back up a generation and look at the slow but steady climb of Americans’ weight, he said, “you see how we got into this problem.”
Getting out of it will not be simple, Levi said. The report stressed the need for a range of measures, including boosting physical activity in schools, encouraging adults to get out and exercise, broadening access to affordable healthy foods and use of “pricing strategies” to encourage Americans to make better food choices.
“Until the government takes on the food industry, we’ll continue to see the appalling numbers in this report,” said Kelly D. Brownell, director of Yale University’s Rudd Center for Food Policy and Obesity, who was not involved in the report. “These numbers signal an emergency, and we simply have to have the courage and resolve to do more than what we’re doing.
“Government could start by changing agricultural subsidies, by not make it financially attractive for companies to market unhealthy foods, by placing serious restrictions on marketing to children, and with financial policies that make healthy foods cost less and unhealthy foods cost more,” Brownell added.
The nation’s roughly 4.5 billion excess pounds still skews heavily to the southeast, with eight of the nation’s 10 most obese states clustered around the Gulf and Atlantic coasts and along the southern Appalachian mountains. Within the top 10, only Oklahoma and Michigan (which suffered a whopping hike in adult obesity of 1.2 percent in the last four years — the largest of any state) lie outside the South.

Are you planning to outlive your children?

I find it mind boggling when I read all of the flyers and advertisements about goodies for the Fourth of July.  Do holidays REALLY need to focus on sugary candy, cakes and deep fried treats?  Especially in the summer?  How about all of the bountiful fruits and vegetables that are in season?  Fresh fruit is everywhere right now and it is delicious!

I can't tell you how many eye rolls I get when I bring up a topic like this but do you realize that our children have a shorter life expectancy than our generation does?  Do you realize that two out of every five children and two out of every three adults are considered obese in America?  We are eating ourselves to death and all we do is roll our eyes!  We fret when our teenagers have eating disorders.... one cause of this is them not being taught about proper fitness and nutrition when they were children!  Our children are learning by example, they are watching everything we do... we are careful to watch our language and buckle our seatbelts, but it is time to take it one step further and watch what we put in our mouths and how dusty our running shoes are getting!
My children are far from perfect eaters (they just selected burger and fries and chicken strips and fries for lunch) BUT they also helped me make zucchini loaf (low fat and whole wheat) and enjoyed that after our swim.  Sneaking vegetables in is great but also make your children aware of how important veggies are to their health, to growing big and strong...
I'm not saying cut out all of your treats, just rethink what is important and what a treat could be!  Don't think of the changes as a sacrifice, think of it as a gift to a longer and healthier life.  How many times have you said, I will eat better tomorrow, I just want to enjoy _______ FIRST!  Tomorrow is here!

So what are you serving on Independence day?

If you are looking for help to get yourself and/or your family back on track with your fitness and nutrition I would love to help.  You can find my webpage at www.GetFitWithNicola.com -you can sign up for the FREE coaching option, and/or email me!

Summit 2011

So much to sum up from my Beachbody Fitness conference in LA this past weekend!  End the Trend was the key slogan... helping people bring health and fitness back into their lives!  Simple changes can go a long way... tough at first but slowly they become habit!  Here is a 5 minute video summarizing the weekend!  But there will be more updates to come!

Can you Spare 10 minutes for a quick workout?

Yes, I said 10 minutes!!!  Tony Horton (a la P90X) has another program called 10 Minute Trainer!
You can do the workouts individually or stacked together!  It makes for efficient use of time by combining cardio with resistance training and ab sculpting. 
Take a look at the video clip below! 
The program comes with 5 10 minute workouts, plus a bonus 35 min fat burner cardio workout, PLUS (if you buy it from a coach) Fountain of Youth yoga from Tony Horton's One on One video series, workout calendar, meal planner with recipes, on the go workout cards, 10-day lean jean plan, resistance band and cardio belt! Contact me for more info or go to www.GetFitWithNicola.com

How will I fit a workout in to this busy summer schedule?

I cannot believe it is June 6th already! Summer vacation is underway in my home and I am trying to workout a schedule to fit in kid's activities, my workouts, my business, house cleaning, grocery shopping, pool cleaning... you get the picture... too much to do, not enough free time to do it in.
My plan? To schedule my days! I tend to operate better with a schedule and get a bit flustered with last minute changes so this won't be a bad thing for me, but I know that if I don't get my workout in during my "workout window", it very likely will not get done with creating chaos in the house! I am on week 10 of P90X, so I can't exactly stall out now after all of my hard work! Part of my passion behind my fitness is being a great role model for my children and for the people I am coaching through these programs... a good role model finishes what they begin (unless they are injured or have another really good excuse), but stopping because I didn't schedule it in (after the laundry and before the swim lessons), is not a good excuse in my books! I love my children and I plan to have a fun summer with them, but I also think that keeping my fitness where I want it to be makes me a much happier and fun mommy than I would otherwise be :) (side note, this is my personal opinion for me - I don't judge others choices, just sharing what is important for me!!!)
Whether you exercise with your children, take them to childcare at the gym, workout before they get up or however works for you, just make sure you model for them the importance of good health and fitness to a level that works for you.
My children start swim lessons this week, then soccer camp... I think during the week of science camp we might need to get some extra energy burned off with lots of evening swimming. There are a few great workout programs for kids too on DVD if it gets too hot out and you can't leave the house... Shaun T's Fit Club for Kids and Tony and the Kids.

If you would like help working out a schedule that will fit with your lifestyle, finding a program that you can work with or how to get started on Shakeology, please contact me and sign up on my website at www.GetFitWithNicola.com to make me your free coach!