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 January is over, and its time to reflect. If we didn’t do so well on our diets, this is where the blame game starts. Many dieters will start blaming themselves. They will have many negative thoughts, I am a cheater, I have no self control. I stopped going to the gym…..
Blaming yourself is destructive. If you consider yourself a bad person, then you are very likely to think that the battle is over…bad people can’t lose weight, so you shouldn’t even continue with your diet.
I offer you a much more constructive observation: You are not a bad person or a bad dieter, you are a good person who happens to make bad mistakes on your diet. If the mistakes and behaviors are bad, they can be fixed or minimized. See, you can learn from mistakes.
Maybe you made the mistake of thinking that you didn’t need help. OK - that can be fixed. Get help with the problem areas. Create a plan to make the problem go away.
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It’s Not Over - Your Post-workout Assignment |
 Did you know that how you spend the hour after your work out is just as important as the hour you spent working out? After a grueling work out session most people just want to run away and head home. There are some things you need to do to get more out of your work out, prevent injury, and improve your health.
1. Wash your hands: You have just touched a countless number of cardio machines and weights. If you don’t wash your hands, imagine how someone else’s stomach bug or staph bacterial infection will find its way to your house. Catching an infection will definitely make you miss that next work out!
2. Don’t forget to stretch: Ok maybe you are one of the few people out there that knows that stretching after a workout has been shown to increase flexibility and reduce soreness. Your muscles are already warm so spend ten minutes stretching all of your muscles. You will reap the benefits during your next work out.
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 We are two weeks into the New Year. The gyms are all of a suddenly crowded with newly committed weight loss warriors. These dieters have good intentions, to burn calories and shed some fat. Some of the dieters haven’t exercised in years but now they have signed up for cardio-kickboxing and spinning classes. They are so gung-ho they may end up hurting themselves. Although it makes sense to get cardiac clearance from a medical doctor before starting a vigorous exercise program, many people choose to ignore this recommendation.
Cardiovascular disease is the number one killer of men and women. More than a million Americans have a heart attack each year. I know you will agree with me, now is not a good time to have a heart attack. It’s definitely not cool and if you are at the gym, people will be watching.
Here are some tips to keep you out of harm’s way when you begin an exercise program.
- If you are truly a coach potato and deconditioned, keep your heart rate low. You do not want to pass out or have a heart attack this month or any month! For instance your trainer or doctor may want you to maintain your heart rate at only 60% of your maximum heart rate. (Maximum heart rate = 220-Age)
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Creative Ways to Lose Weight in 2009 |
 Once again it is that time of the year where we resolve to achieve new goals and give up bad habits. For most of us, losing weight is a top priority in 2009 so I thought I would give you some helpful tips:
Combine your resolutions so that you are more likely to stay committed to your goals.
For instance you can lose weight by resolving to become a better person. Everyday there are opportunities to help someone, and at the same time you can help yourself reach your weight loss goal.
• Shovel your neighbor’s driveway. This will burn some additional calories.
• Tidy up the office or break room.
• Become a big brother or mentor and do activities with a needy child.
• Sign up for walks for charity. Have a sign up sheet at work and let your friends sponsor you. This is a great way to do a great deed and get fit at the same time without spending any money.
You can lose more weight if you resolve to spend more time with your family.
• Select healthy activities such as bowling. Visit a new park every month and walk the trails.
• Sit down at the dinner table. Without the distractions of the TV, you will eat smaller portions.
• Plan vacations that encourage you to move. Adventures while camping, hiking, or white water rafting allow you to bond and stay fit. |
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 In a recent study by the New England Journal of Medicine, researchers found there was an association between abdominal fat and early mortality. More than half a million men and women in Europe were enrolled and measured. There have been many studies in the past that showed excess weight can lead to death. This new study demonstrates that the spare tire around your belly also can also lead to premature death. In the past, health care professionals would measure your waist to determine your risk of disease. Now this study shows that a waist size greater than 102cm (40") in men and 88 cm (35") in women is not only associated with disease, but early death. In fact the waist circumference and waist to hip ratio were found to be a better predictor of disease risk than BMI (the weight in kilograms divided by the square of the height in meters). In this study, people with a normal weight and a large abdomen still had a higher risk of death.
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Page 7 of 10 |
A board certified physician and personal trainer, Dr. Evelyn Wells has provided clients with her medical expertise for over 6 years. She fulfilled her pre-med requirements at Princeton University and received her medical degree from Howard University Medical School. Dr. Wells completed an Emergency Medicine residency program at Long Island Jewish Medical Center in New York where she was Chief Resident. Currently on staff at Jersey Shore University Medical Center in Neptune, New Jersey, her specialties inlcude bariatric medicine, emergency medicine, and personal training. For more information on Evelyn’s weight management programs visit PhysiciansFitnessSolution.com. 
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