Best Deals in Fitness this New Year

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2017 is ripe with resolutions! With about 80% of Americans vowing to lose that holiday weight this year, gym membership numbers are on the rise. Joining a gym, fitness club, or making a home gym can get expensive. Here are a few tips for getting what you want for less.

Gym Memberships: These can be tricky. The best times to commit to a gym membership are in late December, in time for New Year’s, and in the summer, when membership numbers fall and gyms are struggling. Find a good deal by doing your homework. Go to all of the local gym websites to look for rates and promotions. Look for hidden costs like startup fees.  Price is important, but the gym you choose must be convenient enough to go to on a regular basis, and have the equipment and classes that you want. canceled-gym-membership

Take advantage of orientation offers, like a 1-week free pass to decide if the gym you chose is right for you. A lot of places offer free personal training sessions, too. Get a chance to become familiar with the equipment and how to use it for free. Be a good business person.

Also look for deals on sites like Groupon.com, to find discounted memberships and class prices to local gyms. Find anything from yoga and Pilates to rock climbing classes or ninja training all offered at a discount by local providers. You can try new things for a steal and decide what you want to invest in (if anything).

Home Gym Equipment: Yoga mats, kettle bells, free weights (oh my!). If you plan to fully stock a home gym, prepare to spend a bit of money. Buy things that you know have multiple purposes, like the weights and floor mats. Avoid getting things that work out exercise-800only one set of muscles and take up space in your basement/home gym. Remember that our parents and grandparents managed to get a workout before the Bowflex and Treadclimber were ever introduced. You can too.

If you plan to invest in large equipment, like a treadmill or elliptical, look for quality products with good reviews. Make sure it has a warranty as well. The Consumer Reports website is a great resource for reviews and guides on how to buy. The only downfall is you need to create an account with them to get their highest rated products.

Once you have all of your equipment, you need to know what to do with it all. Guided videos found online can give you a routine to follow, and keep you interested in the activity. Sites like Dailyburn.com give you access to live classes, and a large variety of workouts to keep you engaged. If another monthly membership isn’t in the budget, there are plenty of YouTube videos to choose from for free.

No-cost exercise equipment: If you have NO budget for a gym membership, don’t worry. There is plenty to be done at home, without expensive equipment. It does require you to be a bit creative sometim161ed352afd765a23f34b4c04125649ces. Here are some ideas:

Try empty milk jugs for weights (I think this counts as up-cycling!). Fill them with sand until they are as heavy as you want them. They’re perfect because they already have a handle. Duct tape the top to keep the sand from leaking. Fill with more sand as you get stronger.

Stairs and hallways for cardio. Climbing your stairs at home surely is less expensive than buying a treadmill! Use stairs or long hallways to get your cardio in. As weather improves, move your workout outside.

Remember that exercise is only about 20% of the weight loss equation. Most of your focus should really go to your diet in order to see results. To make the most of your eating plan, set up an appointment with Bordeaux Nutrition. Appointments are available now!

Click here for more info on diet counseling!

 

4 Reasons Your Weight Loss Resolution Always Fails (and what to do instead)

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You, along with millions of Americans, may set a New Year’s Resolution in a couple of weeks. According to Forbes magazine, about 40% of the population resolves to lose weight in the coming year. In theory, the epidemic of obesity that has plagued us for decades will be over by the end of 2017 if everyone sticks to their resolution. The reality is, only about 10% of people actually meet their intended goals. If you are one of the other 90%, it’s time to figure out what’s going wrong. Here are the 4 most common problems we see.

You’re not doing it for the right reasons.

Everybody’s reasons to lose weight will be a little different and that’s okay. What’s similar though, is the variety of reasons given usually aren’t compelling enough to boost motivation, at least not for very long. Common answers like, “I want to look good in a bathing suit” or “I want to make my classmates jealous at our reunion” don’t drive the motivation train very far. 89727c55b688ee61ccb2113f21a25032

If you want to take that train cross country, meeting and exceeding your goals, you will need better fuel for motivation. Dig deep and find out the underlying motivation for change. Do you want to be healthier? More active with family and friends? Feel better? When you frame your goals this way, it is more meaningful and long lasting. Usually the idea behind the goal is the perception that you will be living a better life if you achieve your goal. What does the picture of that goal look like?

It’s not enough to think of your goals, you have to write them down. Write a list and keep it somewhere within arms reach so you can pick it up, look it over and keep going, just when you feel like quitting. Some find putting copies of it on the refrigerator or snack cabinet is a nice deterrent for when a snack craving is likely to get out of control.

Your goal is too vague.

Saying you are going to lose weight this year is a good start. However, there should really be a second part of that sentence. “I will lose weight by doing….xyz”.  The XYZ can be just about anything, but it must be a reasonable, measurable goal.

Replace goals like, “I will lose 20 pounds” with goals like “I will start going for a 30-minute walk every day”. That’s something you can tangibly do every single day, and will eventually lead to your bigger goal. You can measure your success on a daily basis, and that immediate reward gives us the instant gratification we want and thrive on. You cannot measure your overall success of a 20 pound goal on a daily basis, and if you do, aaeaaqaaaaaaaagqaaaajgfjmjezn2q0lte0yzgtngriys05njg0lwe5ymu5mmu3odlmnwyou’re likely doing this for the wrong reasons. Go back to reason 1!

Pursue your goals in a step-wise fashion. Pick something small, like not eating sweets, and commit to that for 4-6 weeks. After that becomes a good habit, pick something else to add and built upon your success. If you feel like cutting sugar was too much, keep at it a little longer or modify the goal to become something more manageable. It’s fine to modify a goal as long as you are moving in the right direction. Remember, lasting success is about improving upon your lifestyle, not creating a new one that is out of line with your life.

Write your mini-goals in your calendar. Plan for the entire year.There are always improvements to be made. Don’t forget to carve out time for evaluation and refining your goals. Do this about once a month. Figure out what’s working, what’s not and the plan of action, just as you should do running a business.

You’re not prepared.

Take the time to set yourself up for success. If you want to add 30-minutes of activity to your daily routine, figure out the logistics.

What are you going to do? Is there a standby exercise, like walking that you wouldn’t mind doing? Are you bored of the same old thing? Plan to experiment with some new exercise videos at home or classes at the gym to figure out what you really like. Also consider what extra equipment, if any, you would need to get going. Don’t invest in too much if you’re not sure you will like the activity you have chosen. business-plan

When will you will do it? Look at your routine and find a reasonably easy time to add something. Most people find that getting exercise out of the way before their day really begins is their key to success. Others simply aren’t morning people, and do just fine hitting the gym after work. Either way, experiment and figure out what works best for you, even if that time varies on your day to day schedule. Just make it a priority to fit it in somewhere.

No accountability.

Most people, me included, don’t have the willpower to remain accountable only to ourselves. Internalizing your goals really just gives you permission to slack off when things get hard. You didn’t tell anybody about your plans, therefore, nobody can be disappointed (accountable-quote-molierebut you still will be).

Externalize those goals. Tell your spouse, your best friend, or all of Facebook your goal, and you will instantly feel the good pressure to keep on and meet your goals. Although your friends and family likely won’t be disappointed by your shortcomings, you are a man or woman of your word, and that means a lot.

Take the accountability one step further and have your support system become part of the plan. Maybe everyone in the family could stand to make some changes. Do it together, get a little friendly competition going. There’s a reason work and family weight loss challenges work. We are inherently drawn to the positive pressure of a win or lose situations.

Where do I start?

Having someone help you set your goals, make plan, and be there for accountability can be the key to your success. The professionals at Bordeaux Nutrition help patients with goal setting and accountability every day. Let us help you too!  The good news is, most commercial insurance policies cover nutrition counseling for little to no cost, even with high-deductible plans.

Click here to get started!

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Eating Late – How bad is it?

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Written by Jackie Stevenson, BS, DTR

We have heard this question time and time again…

“Is eating too late at night bad for my health?”

The long-standing theory, simply put, is that a person should not eat righ20151107_164024t before bed because it doesn’t give the body time to burn the calories off. Instead, it is stored as fat, causing weight increases over time. There are plans dedicated to this theory, even stopping meals mid-afternoon in some cases, for weight loss. Research on this type of plan is emerging showing that it may be beneficial to weight loss, but more studies need to be done to prove it. If you’re a person who prefers to eat dinner at a reasonable time, strict plans like this aren’t really maintainable over time.

“Am I eating late at night because I’m hungry, or have I eaten enough and am just eating because I’m bored?”

The scenario of having a ‘second meal’ after dinner is most likely the reason why eating late is correlated with weight gain. Mindless eating due to boredom instead of hunger means you’re eating more calories than your body needs. Consistently overeating by a few hundred calories per day (a few cookies here, a bag of popcorn there) quickly adds up. An extra 125 calories onto your normal meal plan daily adds up to about a pound of extra weight per mont56928516h! Keep in mind that it’s fine to eat something late if you are legitimately hungry, especially if you did more activity during the day than usual. Learn to read your body’s hunger cues to determine which scenario you find yourself in. Most people do require a small snack after dinner, which is usually built into their meal plans to avoid going over on calories. Feel free to contact us to determine how this fits in to your plan.

“I’m not going over my average calorie limit for the day, but I’m still gaining weight. What gives?”

There are lots of factors over the entire day to consider, but eating late at night despite calorie limits still has its problems. This article sums it up best: Your body expects to rest and fast while sleeping. Eating late raises your insulin levels, and cells become more resistant to it during this time. Long term insulin resistance leads to weight gain and the development of Type 2 diabetes over time, even if you maintain a normal calorie level. Additionally they have found high carbohydrate meals before bed actually leads to LOW blood sugar in the middle of the night. The body’s natural response is to wake you up to get food. Goodbye good night sleep!

“It’s 10pm, and I’m hungry! I lost track of time doing something, and now it’s too late to eat. What do I do?”

Here’s where the exceptions come in. Our recommendations:

  • Don’t be afraid to eat. If you haven’t eaten in several hours and are legitimately hungry, you most likely won’t be able to sleep until your stomach is satisfied.
  • Avoid nights like this by planning ahead, bringing aaa54777919adf8aacf6d77783547f93080d37f61606645cbf0e689e4536a6a9extra snacks or planning meals out.
  • On nights you find yourself hungry just before bedtime, have something small enough to make you moderately full, not overstuffed.
  • Pick high protein foods like nuts instead of high carb snacks that cause blood sugar spikes.  If you are craving a carbohydrate make sure to pair it with a protein or fat to avoid spiking your blood sugar.  Check out Jacqui’s blog post on foods that are actually beneficial for your sleep.
  • Make your best effort to eat small meals or snacks every few hours most day. Have your last meal or snack a couple of an hour or two before bed.

 

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Pop Diets: The Good, Bad and Ugly

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As the new year begins, the internet is flooded with articles about fad diets that promise weight loss results and a skinny new year. First of all, your happiness does not rely solely on the number on your bathroom scale. Secondly, fad diets are just that, fads meant to help you lose weight quickly (and sometimes dangerously) with no intention to be a long term solution. Our goal with this article is to show you the good and bad diet programs out there, and how to plan for success.scale Continue reading