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 twenty 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 support
- 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.
Our 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
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
– 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.
Eat 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 anywhere! 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.
It’s time to introduce you to the heart and soul of Greenwood Athletic and Tennis Club: our amazing staff.
Meet Aubree Allison, one of our nationally certified personal trainers.
7 Things You Might Not Know About Aubree
Why I Became a Trainer: I had a friend who was overweight and who wanted to start working out. I created workouts for us to do together and I was inspired by how quickly her body adapted and by how much better it made her feel. I have such a passion for helping people reach their fitness goals and realize their full health potential.
Favorite Workout: I enjoy any solid leg workout.
Book/Movie That Inspired Me: Tuesdays with Morrie. That book felt so close to home for me when I had a nursing patient in college with ALS. It really inspired me to live a happy life because our time here on earth is far too short.
Favorite Weekend Activities: I love doing anything active with my hubby, Royce and our puppy, Burton.
Things That Keep Me Motivated to Stay Active, Fit and Healthy: My coworkers do an amazing job of keeping me motivated to stay fit. I also love how my body feels after workouts and after eating delicious healthy meals.
If I Were Not a Trainer, I would Be: A chef. I love cooking.
Favorite Guilty Pleasure Food: Thai food… followed by ice cream!
Greenwood Athletic and Tennis Club is excited to announce a new renovation and grand Re-Opening of the Tennis Club on December 3, 2014, 6:30pm. The upgrade and expansion will improve the lobby, expand the locker rooms and social space, and create new outdoor space.
According to Paula Neubert, President and General Manager, the upgrades will include a new entrance, lobby, reception area and a vestibule with specialized filter system to minimize the clay between the courts and the lobby. New expanded locker rooms will be added with wet and dry vanities and more lockers.
We are very excited to roll out an expanded observation deck and social area. A new outdoor deck will reveal mountain views and the additional space will be available for team parties or just cooling down outside after a match. This renovation will give our members the warm country club feeling they are looking for at Greenwood.
Ron Steege, Greenwood’s Director of Tennis was just elected to the Colorado Tennis Association’s Board as the District Representative on the Intermountain Section Board. Ron is an industry leader who has extensive involvement in both the USTA and USPTA. According to Ron, “This expansion and upgrade is exactly what our membership wanted. Greenwood Tennis Club will continue to be, the place to play clay in the Denver area, now our facility will be the premier facility for members both on and off the court.”
Since 1995, Greenwood Tennis Club has been home to seven indoor clay courts in a fully air conditioned space and five outdoor hard courts, four featuring ProBounce. Greenwood Tennis Club is the USTA-recognized Tennis Facility of the Year with top USPTA Tennis Professionals and award winning tennis programming for youth, teens and adults. Greenwood Tennis Club has been recognized by Tennis Industry Magazine as “Facility of the Year,” Colorado Tennis Association as “Organization of the Year,” and recently by Shape Magazine as “Best in Tennis.” Greenwood Tennis Club is located at 5757 South Quebec Street in Greenwood Village. Visit us online at www.GreenwoodATC.com or call 303.770.2582 to schedule a private tour.
One of today’s popular fitness sayings is “go hard or go home.” This obsession with intensity tempts us to do whatever it takes to up the ante and could potentially make our workout less safe and less effective. This mindset shows up in all forms of exercise from weight lifting to cardio. In a cardio setting, it is not uncommon to see the stair stepper or treadmill running at top speed. Speed must equal the most effective workout, right? This level of speed has its place when done in good form. However, all too often the stair stepper and treadmill are running at full speed with individuals rounded forward and holding on for dear life in order to maintain speed. The treadmills are revolving fast, really fast, with pounding that is notably loud. While the spirit of working hard exists, what impact does poor form and posture have on the body and are results and efficiency achieved? So much of our day is already spent in front of a computer or in a chair rounding our bodies forward. We wouldn’t hit the start button if we weren’t after results. It has been found that continuous light handrail support during exercise reduces physiologic responses to exercise up to 6%! Aerobic benefits are reduced and suboptimal benefits from exercise are seen. In order to take in more oxygen, burn more calories, increase the heart rate and decrease the chances of injury, you must use your core. This means climbing the stairs and running on the treadmill without bending forward or handrail grasping even if it means slowing down. To increase the many benefits of submaximal exercise on the treadmill or stepper, let go and stay light on your feet. You might have to turn your iPod down to hear yourself. Standing tall requires you to use all of your senses and core muscles, balances your muscle recruitment and keeps you aligned. All in all, don’t feel bad if you have to slow down to let go. Studies show you will benefit!
Adding activities like Pilates or yoga to your exercise routine can enhance your balance, strength, coordination and flexibility; tapping into those important core muscles and preparing your body and your mind for the rigorous demands of daily life.
Sara Talbert, Director of Pilates
If you have been paying attention to the buzz in the fitness world, you may have heard of INSANITY. This revolutionary, cardio-based, total body conditioning program is now at GATC!
Created by American fitness trainer and choreographer Shaun T, Insanity uses MAX interval training techniques to get you a leaner, more muscular body in a short amount of time. This program delivers results by varying the cardio-centered exercises to literally work your body from head to toe.
People will warn you before you embark on your Insanity fitness journey to prepare for the hardest workout of your life. Ever. The program brings your heart rate to its max, keeps it there for a while and then slows it back down by giving you 30 seconds of precious rest. It is designed for all fitness levels, with modifications provided for a safe, challenging and results-driven workout.
If you’re looking to achieve some insane fitness results with great music and positive energy, join us on Mondays in Studio 1 from 5:30-6:20pm.
- CARBS/SUGAR – after a strength session, ladies aim for 15 grams and guys 30 grams. After an intense cardio session, ladies aim for 20-30 grams and guys 30-45 grams.
- WATER – is needed for everyone and every type of workout. Most people need 20-32 ounces.
- PROTEIN – most people need 10-20 grams based on the type of workout and body mass. After an intense strength workout, ladies aim for 10-15 grams and guys aim for 15-25 grams. After an intense cardio session, everyone aim for about 10 grams.
- ELECTROLYTES – only if you are a very salty sweater, have issues with cramping or are exercising for more than 90 minutes.
These suggestions are dependent on the intensity and length of the workout. Don’t add calories where they are not needed but after a 30-45 minute high intensity workout, this nutrition is needed. After a 45-60 minute moderate to high intensity workout, this nutrition is needed. If you have a regularly scheduled meal or snack within 30 minutes of the workout, then just have that. However, if your next meal/snack is not for one to two hours, then add a small post-exercise snack within 30 minutes of the workout using my guidelines.
Have more questions or looking for additional information, visit GATC’s Nutrition Services page.
Kristin Burgess, GATC R.D.
Here are some answers to common hydration questions/concerns:
How much water should I drink?
- Your goal is to drink half your body weight in ounces of water daily. Water consumed during or after a workout does not count.
It’s hard to drink that much. How do I do it?
- Carry a reusable 32 ounce (one liter) bottle everywhere you go. My favorites are the small mouth nalgene bottles because they are very convenient to carry on a finger. Make your goal measurable. If your goal is 100 ounces, drink two bottles before lunch, one in the afternoon and plenty of water with meals. This is easier than keeping track of how many glasses you drink.
Does coffee, tea, juice and/or soda count towards my goal?
- Only unsweetened (this includes sugar substitutes) liquids count.
I don’t like water. What can I add for flavor?
- Frozen fruit, lemon, lime or ginger are a few ideas.
Does coffee dehydrate me? I’ve heard it’s bad for me.
- Coffee only dehydrates if it is consumed inconsistently. For example, if you head to your local coffee shop for a random afternoon latte, that afternoon/night/following day you will be dehydrated. If you drink less than 12 ounces every morning, then no.
When I drink that much water I’m always in the bathroom.
- That’s a good thing! Your kidneys are a filter. When your blood volume is not optimal, your kidneys do not get enough blood and therefore do not function properly. This affects your heart health and your metabolism. Going to the bathroom every hour or so is good! To prevent waking in the middle of the night, stop drinking water after dinner.
How does adequate water help me with energy and/or weight loss?
- Your muscles are made of water and protein. If you don’t give them what they are made of, they can’t be built. Being fully hydrated on a daily basis means you have optimal blood supply to all of your working cells, tissues and organs. In turn, this means they are consistently getting adequate oxygen, vitamins, minerals and other nutrients. We burn fat when there is adequate oxygen supplying our metabolism.
Have questions on healthy hydration? Or looking for some information on nutrition? Contact Kristin or visit the GATC Nutrition Services page.
Kristin Burgess, Registered Dietitian and Personal Trainer