4 Weight Loss Tips To Shed Unnecessary Pounds

Share Button

By Leanne Thompson

scaleFirst off I want to say that I am no dietician, everybody’s idiosyncratic which means that everybody’s unique. Techniques that work for me may not particularly work for you. We all have different body types and this is just how I lost 10 pounds. So let me start off with the general stats on my body. In 2011 I was around 115-130 pounds, my weight has fluctuated heavily during this period of time. Right now in 2013, I weight a 100 pounds. Before you freak out and give me snide comments, this is very normal for my BMI. I am not underweight and I feel a lot healthier now. This took me over a year to lose this much weight as I prefer to do it naturally. So, I hope your expectations are aligned with me that this is not going to happen overnight so please DO NOT expect it to.

Weight Loss Tip Number 1 : Take a picture of everything you eat

I know this sounds extremely ridiculous, but this is actually really important because you will be more conscious of what you put in your mouth! Taking picture of your food, stopping and holding your appetite for 5 seconds makes a HUGE difference in your journey to lose weight. You can post your photos up on Instagram to help you keep track of your food in a fun and effortless way. Trust me, this helps gather data about yourself and make it easy to make adjustments in your diet.

Weight Loss Tip Number 2 : Curb your carb intake

I look at carbs like how I see the devil. I’m quite aware that there aren’t any good carbs no matter what the scientists say. Complex carbohydrates break down very, very slowly in your body and contributes to indigestion. There are also worse simple carbs like refined carbohydrates that causes faster fats release to your body, it just goes right to your tummy! These carbs are extremely delicious but you will have to avoid this as much as possible. I personally get my calories from protein and fibre. I only have carbs once a meal so perhaps you should try it too! Make sure you stop ordering fries from fast food chains. There is really no need to over-indulge.

Weight Loss Tip Number 3 : Remix your meals

This means recipes aren’t confined to what it says on the paper. Remember you can modify your recipes, you can take things out or put things into your favourite foods to make it healthier! For example, instant noodles are my favourite meals. When I was studying in my local university, instant noodles are kind of like staples to my diet. What I do is I would break one pack of noodles into half and cook it with broccoli, tofu and many other nutritional condiments to supplement it. This just makes components of your meal healthier and ultimately make you feel much better about yourself.

Weight Loss Tip Number 4 : Water is your best friend

weightlossballtextMy weight loss bottle is with me 24/7, literally all the time. Try to sip 3 – 4 times an hour throughout the day you’ll realize that most of the time when you’re feeling hungry, you are thirsty or you are just bored. Ditch the soda, ditch the juice. If you want to drink fruit juices, please just eat the actual fruit. Juices in the hypermarkets are just liquefied sugar because they do not contain any fibre at all! Fibre is what makes the fat burning process easier on your body so remember this tip!

That’s it! I hope you enjoyed what I have to share today. Thanks for being such an attentive reader.

Leanne Thompson is a healthy weight loss and fitness enthusiast. She is a budding blogger that has been in the weight loss industry for 2 years now. Visit her blog at leanneknows.com for helpful advice on weight loss and general wellbeing.

Shave Minutes (Even Hours) Off Your Workout by Swapping Out These 4 Unnecessary Time-Wasters

Share Button

Bay Club Vice President of Fitness Jennifer Beaton reveals the common exercises, techniques, and habits that tack on lots of time but little benefit—and what to replace them with to boost workout effectiveness.

malepushupAt Bay Club, operator of private luxury athletic clubs and sports resorts in California, trainers have a unique window into a wide range of workout MOs. From brand new exercisers to dedicated veterans, clients come to Bay Club for amenities like member cocktail parties, conference facilities, complimentary refreshments, and the in-house spa—but often end up spending more time on the machines when they could be out cooling off at the pool

“At our clubs, clients may not actually want to get out of the gym quicker! But almost everyone could benefit from getting a more effective workout in less time and reaching their goals sooner,” says Beaton, certified personal trainer at Bay Club’s San Francisco location. To that end, here are four moves s/he gives permission to skip:

Excessive rest. All those minutes spent sitting on the bench staring at your watch really add up. “If you can sit down and read the paper between sets, you are likely resting too long,” says Beaton. To see better results with the very same moves, and optimize your time, try super setting exercises such as push ups and squats, to allow rest of a muscle group while you work another muscle group. Replacing station rest with active rest such as 30 seconds of high intensity cardio can also optimize calories burned and muscle recovery.

girljogSteady-state cardio. In other words, those marathon (no pun intended) treadmill sessions. “We see many members who do the same 60 minutes of cardio at the same intensity every day for 15 years. These individuals no longer see improvements and often start to see declines in overall condition. They would benefit by mixing up their routine, adding intervals and high intensity work,” says Beaton

Isolation exercises. “Life is full of dynamic movement, and therefore our workouts should simulate and enhance those efforts by using multi-joint, compound movements like squats, lunges, and pull-ups as opposed to, for example, adductor/abductor machines or bicep curls. To get the most bang for your buck, focus on performing movements that recruit as many muscles as possible; those smaller secondary muscles will get plenty of work as they support the larger muscle groups during those movements,” says Beaton.

Endless crunches. Likewise, if your goal is a great-looking midsection, ab-isolating exercises may miss the mark. “I often see people doing 15-20 minutes of crunches in hopes that it’ll deliver 6-pack abs. Their time would be better spent on nutrition, a solid full-body strength routine, and a balanced cardiovascular program,” says Beaton.

For more workout reward ideas, details on the above, and/or to schedule an interview with a Bay Club trainer on any fitness topic, contact Annie Appel at aappel@wac-clubs.com or 415.901.9220.

About The BAY CLub

Founded in 1977, the Bay Club is the owner and operator of 11 private health, fitness, athletic, sports, and lifestyle resorts on the West Coast. Featuring six regional campuses, the Bay Club provides club members with the finest quality programming catered to the entire family including traditional fitness elements and convenient solutions to daily work, family and life demands. For 35 years, the Bay Club has maintained the highest standards of professional service, earning a reputation as one of the leading private club companies in the United States. The company employs approximately 2,000 people and is headquartered in San Francisco, California. For more information on the Bay Club, its clubs or services, visit: www.explorebayclub.com.

Unnecessary Injuries Take Their Toll On Olympic Hopefuls

Share Button

By John Harmata, Ask Mr. Edge

askmredgeIce skaters worldwide have been struggling with the same recurring injuries for decades. Figure skating has no governing body to oversee the development of guidelines or standards for how skates should be fitted, mounted, or sharpened; therefore, it’s no wonder there are so many injuries to skaters at every level and discipline.

Competitive figure skaters can experience a variety of injuries throughout their skating careers, many of which could have been avoided all together if only the correct information had been available.

Knowing What’s Right

What is the correct information? First and foremost; having an understanding of foot mechanics and the relationship between proper boot fit, blade mounting, sharpening, and the role each of them can play in causing injury.

Foot Mechanics

Foot mechanics involve complex structures and positions. Each foot is supported and controlled by ligaments, muscles, and tendons, and provide the skater with powerful and precise movements. The bones of the foot must be positioned in such a way so that certain joints are locked into a neutral position which allows other needed joints to provide controlled movement while skating. If proper positioning of the bones and joints in the feet is absent, falls occur more often; arch, leg cramps, and back pain appear with more regularity; and poor skating performance is the result.

Skating Boots

Competitive skaters need to have their boots fitted more precisely than a recreational skater does. When fitting a boot, it’s important not to leave any room for growth, lock the heel in place, and ensure the right amount of support has been added to the boot. Too much support can lead to an acute injury to the lower leg, while a lack of support may cause bruising to the instep area of the foot, commonly called lace bite.

Orthotics

Skaters, who present with pronated or flat feet, are usually best served when using prescription orthotics in their boots. The role of prescription orthotics in skating is to put the foot and lower extremities in their best, most efficient functional positions. This improved joint alignment allows skaters at all levels to achieve two important things: reduce the chance of injury and enhance skating performance: speed, balance, edges, endurance, jumps, and landings.

Blade Mounting – Boot and Blade Interface

Once you have the boot issue resolved, the next step is making sure the blade is mounted correctly. Skating on a blade no more than 1/8” wide is hard enough, but landing double and triple jumps makes it even more difficult.

Mounting blades is no easy task and therefore having the proper boot and blade interface is necessary before mounting the blades. By interface I mean where the blade is attached to the bottom of the boot. The surface area where the blade is attached should be as level as possible. If not, a skater will have difficulty in landing jumps and spinning. Not only is balance off, but injury of some sort is likely.

– Guest author, John Harmata, askmredge.com