Dietary Supplements: To Take Or Not To Take

The majority of adults in the United States take a supplement. A supplement includes: vitamins, minerals, herbs, protein powders, shakes, amino acids, enzymes, probiotics, and the list goes on and on!

Do wsupplementse really need to be taking these? In my opinion, yes, many of us can benefit from a multivitamin, vitamin D or even a protein shake, for example. However, supplements are just that…a SUPPLEMENT. They do not replace food. Some experts think that if you are eating less than 1600 calories on a daily basis then you can likely benefit from taking a dietary supplement. Taking a vitamin and mineral supplement can insure your body that you are meeting your needs to develop muscles, proper neural function, maintain energy levels, preserve bone and all the other physiologic functions your body performs on a daily basis. Very few of us need a multivitamin that provides greater than 100% of the daily recommended allowance of any nutrient. Again, these supplement your diet. If you are choosing mostly whole, unprocessed foods then you do not need a powerful multivitamin. In fact, high levels of vitamins can enhance the disease process, including some cancers.

Let’s look at protein powders/shakes. There are so many on the market! Mosproteinshake_2t active people can benefit from a protein shake for breakfast, pre- or post-workout. The scary thing about protein powders is that many of the most widely used are loaded with toxic metals, artificial sweeteners, colorings, dyes and other random chemicals that can harm your body. If you are going to purchase a protein powder, why not choose one with added nutrients?  My favorites are whole food powders that are made of real food and free of metals, dyes and other chemicals, such as Vega One or Amazing Grass Raw Reserve. There are some great ready-to-drink products out there as well. My go to is Orgain 25 gram protein.

Much of the food we are consuming is so processed that it isn’t “real.” Chicken breasts at some restaurants are hardly made of chicken breast at all, but chicken parts and chicken flavoring molded into the shape of a breast. Some experts believe that if more than three meals per week are eaten out, you are lacking nutrition and too many chemically processed foods are being consumed. You are what you eat!

For more information visit GATC’s Nutrition Services page or contact GATC RD, Kristin Burgess.

 

Meet Kelly Buresh our Newest Certified Personal Trainer

Every once in a while, we expand our team and add some amazing new people to our family. Meet Kelly Buresh, our newest personal trainer.

Where are you from?

I’m from Colorado originally. We moved back here from L.A. and before that we were in St. Louis. This is the first time my husband has lived in Colorado. I am so excited to be home.

What is your educational background?

KellyBureshwebI have my bachelor’s degree from Regis University and originally studied English and marketing. I love to read and thought I wanted to be an English teacher, but then I started teaching group fitness and small group training classes. I became a Spin instructor and that’s really what motivated me to get my NASM (National Academy of Sports Medicine) certification.

 

 

Why did you decide to switch from English and marketing to fitness?

My dad has diabetes and I watched him change his life with exercise and healthy eating habits and I wanted to help others do that. I want to help people become athletes; even people who do not have a lot of experience with exercise. I want to help people realize that they can make good decisions and change their lives for the better.

Since you recently became a mom, what advice do you have for new mothers trying to get back in shape?

Be patient. That’s my best advice. It’s a process. I believe that one of the hardest things is feeling like you don’t have enough time to exercise. I still feel like that. New mothers are busy, but there are small things that you can do. Go on walks with the baby. Take the stairs. Pregnancy makes you tired and your body loses endurance so build that back up first. Small things will add up quickly. Also, make sure to work those abs! Do planks and sit-ups every day and remember to be kind to yourself. Don’t expect everything to go back to normal right away. You will get there soon enough.

Do you have any favorite success stories you would like to share with us?

My favorite success story is when I was working with someone who only swam. He had no desire to weight train but started just because he thought he needed something additional to add to his workout routine. I took him into the weight room and before long he began to notice the physical benefits of increased strength. He started swimming faster, noticed that his endurance increased so he was able to swim longer distances and for longer durations of time and was losing inches. He needed less coffee because he had so much more energy. The benefits of weight training began to transpire into all aspects of his life. He just wanted to spice up his workout routine and in doing so with weight training he became so much healthier overall.

Do you have any tips for people who are attempting to make a lifestyle change to include fitness?

I always think of my mother. She tried many types of fitness and nothing ever stuck until she tried yoga and loved it. Find that thing that you like and do it multiple times a week. Keep trying different things until you find it.

What exercises do you love?

I love anything leg related and for cardio I like running because I love being outside, and spinning, which is why I became a Spin instructor.

If you are interested in Personal Training at Greenwood Athletic and Tennis Club with Kelly Buresh, then call 303-770-2582 x370.

 

True! It’s All About That “Base”

You finally get that long-awaited short ball opportunity which allows you to attack the net and really apply some pressure to your opponent except for one thing, your opponent is the dreaded lobber! What are your options? To start with, nothing says lobbing is a bad idea to your opponent better than cracking an overhead for a winner! So let’s talk about how you can better prepare for this shot.tennisracketball simple graphic

1. In one move, immediately raise both hands up plus align your shoulders and feet sideways to the ball and your intended target. This doesn’t always mean you should be perpendicular to the net, sometimes you’ll find yourself slightly open to the net and occasionally you may discover that you need to turn as much as 45 degrees past perpendicular to the point where your back is exposed to the net. Where you are on the court and your target area determines shoulder and stance alignment.

2. I think most players are familiar with these technical elements but I find perhaps the most important element in gaining confidence and making solid contact on the overhead is having a wide base. By a wide base I mean wider than the width of your shoulders. In doing so, this should also create knee bend and drop your center of gravity. This is important because just the mere fact that you’re looking up, you’ll find yourself a little off balance, so widening your base will make you feel more comfortable adjusting to the ball and more confident.

Confidence plays a major role in having a good overhead. Learn to love them and you’ll have a great one! And remember, as Meghan Trainor says, “It’s all about that base.”

Yes, I twisted her words slightly.

For help with your overhead and more, check out GATC’s programs, drills, clinics, leagues and more!

Ron Steege, Director of Tennis

Fat Loss Tips: Gluten-Free?

gluten-freeSales of gluten-free foods have soared 68% in the last two years.  Almost 1.6 million Americans are gluten-free. Yet only 1% of the population actually has Celiac Disease, a disorder in which one’s immune system reacts to gluten, a protein in certain grains.

In my opinion, many people look for a quick fix. It is easy to jump at reasons/excuses why we are doing everything right and still not losing weight. Is going gluten-free really a magic pill? Is this the ONLY reason people begin to lose weight?

Let’s look at some facts:

1) Limiting any heavy caloric food will cause weight loss

2) Gluten-free can mean less processed, therefore the product MAY retain more natural nutrients (of course this varies product to product and brand to brand, just like any food)

3) Liming the variety of processed carbohydrates will always yield a healthier body

4) Many of the companies producing gluten-free products are companies who produce organic foods. In order for a product to be labeled “gluten-free” it must contain less than 20 parts per million of gluten. Many large companies cannot control production to this minute fraction, allowing for more mom and pop or organic companies to produce gluten-free foods.

5) Even though gluten-free foods are currently available almost everywhere, they are still not as accessible as gluten-containing foods. Therefore, you might be less likely to choose a pizza, cookie or other traditional wheat product.

Gluten is a protein in grains such as wheat, spelt, rye, or kamut.  Who eats spelt and rye on a regular basis? But who eats whole wheat bread for breakfast, crackers or a granola bar for a snack, a sandwich for lunch, pasta for dinner? Most Americans- most days of the week. It might not be pasta for dinner, but it might be a tortilla or even something “healthy” such as a pita.

Let me ask this: would you eat five bananas in one day, on a regular basis, day afteBathroom-scaler day? Probably not. So why would you eat that much wheat in one day? Cutting out gluten does not cause the weight loss for most people.It is more likely that you are now eating a greater variety of foods and food groups. More fruits, veggies, variety of grains, less processed food (let’s face it, the gluten-free bread isn’t the most tasty), more lean proteins, more nuts and seeds and likely less sugar. These things are the likely cause of your weight loss!

Looking for additional information or other nutrition tips? Visit GATC’s Nutrition Services page or email Kristin at kristinb@greenwoodatc.com

Kristin Burgess, GATC R.D.

 

Spring Into Fitness

Tone. Define. Tighten. These are the words that most all of us mutter to ourselves at some point before the pool weather arrives. Yes, it is April in Colorado and could snow again in a second, but the cherry blossoms, greener grass and beautiful 70-degree weather we have been enjoying are here to remind us that summer is right around the corner.

Quick. Imagine yourself running outside in shorts and a tank top. Or relaxing by the pool soaking up that vitamin D. Does this make you feel excited or anxious? If the answer is the latter and you’re not feeling ready to be the confident version of you that you should be this summer, now is the perfect time to amp up that motivation, refocus and hit some set goals. Those cold winter nights may have lowered motivation and given way to delicious comfort food, but now is the perfect time to spring back into fitness.

lose weight this springOur personal trainer David Nutting dubbed the “transformation specialist” has designed an effective body blasting metabolic circuit program to help you do just that. His class uses a unique method of training to help you tone, define and tighten your core, legs, arms and shoulders using challenging exercises. Expect hard and satisfying workouts that will make use of suspension training, BOSU balls, weights, medicine balls, intervals, and more. Expect workout homework and tips to keep you motivated and accountable. Get the results you want and feel excited instead of nervous about the approaching change of season.

Spring into Fitness starts April 13, at 8:00am on Mondays and Wednesdays. To learn more click here or register by calling 303-770-2582 x274.

 

Fat Loss Tips: The Untrustworthy Glycemic Index

glycemic indexHow can it be that a slice of whole wheat bread has a glycemic index of 72 and a Snickers bar has a glycemic index of 41? For those of you who follow the Glycemic Index (GI) Diet, I hope I have your attention. For those of you who do not, the Glycemic Index Diet is one in which you choose foods based on how quickly their carbohydrates enter your blood after being digested.
Low GI = 1-55
Medium GI = 56-69
High GI = 70 and higher

Strawberries have a GI of 40. This means that if you eat 50 grams of carbohydrates from strawberries (three cups of strawberry halves), your blood sugar level would be elevated 40% of what it would be from consuming 50 grams of glucose.

There are several factors that are involved in the amount of carbohydrates that are available to our organs and tissues, post digestion. The amount of protein, fiber, fat and overall nutrient density affect the rate at which the carbohydrate molecules enter our bloodstream. It is not just about how quickly the food is digested, but also the readiness of digestive enzymes; how quickly amylase can access the carbohydrate molecule in the small intestine to break it down.

As you can see, following the Glycemic Index as a primary means for weight loss, diabetes prevention or stubborn fat loss might not be the best way to go. Instead, choose raw, whole foods. Foods that are high in fiber, protein and healthy fat are not only going to keep your blood sugar level in check but will also help with energy and stubborn fat loss.

Need additional information or other nutrition tips? Visit GATC’s Nutrition Services page or email Kristin at kristinb@greenwoodatc.com

Kristin Burgess, GATC R.D.

WEIGHT LOSS

Losing weight is as much about mindset, changing behaviors and staying motivated, as the actual diet and exercise portion. Here are a few tips to help keep the motivation rolling pound after pound and the motivation to change your lifestyle behaviors to keep the weight off for life:

1. Set realistic goals that are achievable

  • Set your long term goal first but without a date. For example, lose twCalendarenty pounds.
  • Set short term goals second. Get the calendar out and look at each week as an opportunity to lose two pounds
  • Some weeks you might lose one, some weeks you might lose three and some you might not lose any. A realistic, attainable goal for most people is six pounds a month.
  • Set dates. For example: by October 1, I will be at blank weight, by October 15, I will be at blank weight, etc.
  • Think about life activities and events, such as vacations, weddings, etc., and take these into consideration when looking at the calendar and setting your short term goals.
  • Each five to six pounds is a short term goal.
  • Focus on hitting the particular short term goal that you are in rather than thinking ahead about long term goals. Think “It’s only five pounds. I can do this.”
  • Reward yourself when you hit each goal with treats such as a massage, a pedicure, new pair of shoes, a round of golf, etc.

2. Go slow

  • Work on one lifestyle change per week. It’s okay if it takes longer! For example: choosing iced green tea at Starbucks instead of cream/sugared coffee/latte.
  • Work on the most significant first: such as eliminating or limiting alcohol, soda, diet soda, white/enriched foods or sugar and baked goods.

3. Expect setbacks

  • Learn from setbacks.
  • Take note of how they made you feel. For example: how did it feel to eat half a cake? Too full, sick, awful, low energy/lethargic. The next time you are in a situation where cake is presented, remember how you felt last time you ate too much cake and choose to not do it again.
  • Life isn’t perfect so don’t expect your weight loss journey to be.
  • See challenges as setbacks not failures.

4. Find supportKristinBandclientatGreenwoodAthleticClub

  • Join a support group or find a family member and/or friend to confide in.

5. Be patient

  • The biggest diet motivation breaker is not losing the amount of weight you think you should in the time you want.
  • Plateaus are going to happen so expect it. There may be weeks of no weight loss.
  • If two to three weeks go by with no weight loss, shake things up a bit. Add ten to fifteen minutes of cardio; if you’ve been consuming a lot of carbs, cut back; if you’ve been short on veggies, get more in; add fat; take away calories; add protein; meet your water needs.

Keep these tips in mind and they will keep you rolling from short term goal to short term goal, all the way to your long term goal!

Visit GATC’s Nutrition Services webpage to read about our programs and services.

Kristin Burgess, GATC R.D.

Why Is Hamstring Flexibility and Strength So Important?

yoga_stretchOur hamstrings do so much and keeping them healthy takes some work. Hamstrings bend and straighten our legs, so if you are sedentary, you may have weak or tight hamstrings from poor posture and suffer lower back pain. If you are active and engage in sports, you need strong and flexible hamstrings for optimal performance. The hamstrings are at high risk for injury because they cover both the knee and the hip joints. If they are weak or tight, they are vulnerable to strains or tears during exercise. Strong, flexible hamstrings help increase speed and range of motion for runners, cyclists, swimmers, basketball players and tennis players. Stretching your hamstrings also increases blood flow to these muscles and improves your flexibility. One of the primary excuses I hear from people about not starting a yoga program is the biggest reason why they should! “I am not flexible so I can’t do yoga. I can’t even touch my toes.” Starting a mindful yoga practice will improve the health of your hamstrings and so much more! A few hamstring exercises will help, but an hour yoga class will warm you up, prepare your body and mindfully stretch and strengthen your hamstrings.
Still skeptical? Send me an email or give me a call. I would be happy to help you start a yoga program that fits your needs from our schedule of more than 30 classes per week.

Marda Zechiel, Yoga Manager

There are so many different yogurts out there! Which do you choose and why?

Chobani, Dannon, Yoplait, Activia?

Do you pick one with low sugar? Low fat?  Organic?  Greek?  High in probiotics? Or do you look for all of these? There is no perfect yogurt, but there are a few close ones. Here are my tips, in priority order:

- Organic is best
yogurt
– Avoid sugar substitutes: aspartame, acesulfame potassium (or acesulfame K)
- Avoid food dyes and colorings
- Choose one with less than 15 grams total sugar in 6 ounces
- Stick to 4 ounce servings to get the most nutrition with the least amount of sugar

Do you have other questions about making the best food selections? Check out GATC’s Nutrition Services.

Kristin Burgess, GATC R.D.

Fruit and Veggies: More DOES Matter

shutterstock_106456802_resizedEat a veggie THREE times a day and eat them in LARGE quantities. Don’t worry about portion sizes and getting a certain amount of cups in a day. Who is going to count six cups in a day? Just eat them three times and a lot of them!

Eat a fruit THREE times a day.

Think simple: don’t chop, cut or cook if you don’t want to.

Plan ahead and take them with you.

A few easy ideas:
Mix a teaspoon of ranch dressing or guacamole in a sandwich baggie with two handfuls of raw broccoli
Baby carrots or an apple and a tablespoon of all natural peanut butter
1/4 cup ricotta cheese plus a pear sprinkled with cinnamon
Red bell pepper – eat it like an apple
Baby greens for lunch with your favorite protein
Steam a bag of frozen veggies for breakfast and dinner

Fruit fits anywstockvault-healthy-eating119775_resizedhere! Give up your bread, tortilla, pasta, rice, potato, cereal, pancake or waffle for fruit!

 

 

Questions about getting more fruits and veggies into your diet? Check out GATC’s Nutrition Services.

Kristin Burgess, GATC R.D.