Farewell, Fat Foods – Substitute high calorie foods with these diet-friendly options

Monday September 16, 2013

Looking to shed a few pounds? Who isn’t? By making a few small changes in the types of food you eat, you can save your waistline from a lot of calories. Many foods have simple substitutes that taste similar, if not better. Take a close look at what you typically eat for breakfast, lunch, dinner, and snacks. Then think of what you could swap for lower calorie options. You may be surprised.

Here are a few ideas that the boot camp in Chandler suggests for you to get started.

BreakfastChandler boot camp

What does the first meal of the day look like for you? Do you even eat breakfast? Well, if losing weight is on your to-do list, you should have breakfast each morning. If you typically grab a sweet roll, muffin, or donut, switch to an English muffin or whole grain bagel with light cream cheese.

Granola may sound healthy, but it can be high in calories. Go for some bran flakes or reduced fat granola in low fat yogurt. For something hot, grits and oatmeal are great options that you can prepare on the quick.

Rather than using one- or two-percent milk on your cereal, save on calories and go for skim. Better yet, try unsweetened almond milk, a tasty option that has 62 fewer calories than one-percent milk.

Eggs and bacon on the menu? Swap the real stuff for Canadian bacon or lean ham. Also, only use egg whites or egg substitutes.

In the event you can’t do without your morning coffee and you enjoy creamer or half and half, you’ll need to make yet another breakfast change. Swap your creamer and half and half for low-fat milk or fat-free dry milk powder.


In today’s fast-paced world, eating out for lunch has become the norm. But you should know that it’s much easier to eat healthily and watch what you eat if you fix your own food. So, pack up your lunch and you’ll know exactly what you’re getting.

For sandwiches, choose low-fat cold cuts and reduced fat cheese. Rather than tuna packed in oil, buy the kind that’s packed in water, and then rinse to reduce the sodium content. Regular mayonnaise is hard to pass up, but you should recognize that it’s high in calories. Use light mayonnaise to reduce your calorie intake. Instead of using two slices of bread, use one piece of whole-wheat flatbread and reduce your calories by 120. Read More…

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Feel the Rhythm – The mind-body benefits of dancing

Monday September 16, 2013

Anyone at any age can dance—from the youngest toddler (aren’t they cute?) to an elderly adult in a wheel chair. Dancing is a universal expression to music. When dancing, you hear a beat, you feel the rhythm, and you move your body. Whether you prefer ballroom, line, jazz, hip-hop, or swing, there is a dance form to fit every personality.

Dancing is a great weight-bearing aerobic workout and a fun way to burn some calories! In fact, a 150-pound adult can burn as many as 150 calories doing moderate dance for half an hour. As if trimming down weren’t reason enough to start moving, the Rowlett fitness center says that the process of learning and remembering new dance moves has been shown to benefit your mind as you age.

Dance for Your BodyRowlett fitness center

Why should you get off the couch, call the kids, and turn up your favorite tunes? Because moderate to intense dancing provides a host of health benefits for your body. It can improve muscle tone; strengthen bones and muscles while being easy on the joints; improve posture and balance; increase flexibility; and improve the health of your heart by reducing your risk of diabetes, heart disease, and high blood pressure. As you dance, you’ll probably work muscles that you didn’t even know you had. Besides your legs and arms, your core will also get a surprisingly good workout.

Not been to the gym in a while? No problem. Dancing is an exercise that’s easy to adapt to your fitness level. You can move slowly or increase the intensity as you see fit. Dancing is also an easy type of exercise to stick with, because it’s fun!

Dance for Your Mind

Dancing isn’t only good for your body, but your mind also receives benefits from dancing. This type of exercise has the potential to reduce stress, build confidence, decrease depression, and provide a great social opportunity.

As opposed to other types of physical activity, dancing—particularly ballroom dancing—has been shown to improve memory and reduce your chance of developing dementia. Why would this be? Dancing, like any exercise, increases blood flow to the brain. Social dancing is a way to reduce stress, feelings of depression, and loneliness. Also, the process of memorizing new steps and working with a partner challenges your brain to stay sharp. Read More…

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Maximize Your Metabolism – Tips to Drop Pounds Faster

Wednesday September 11, 2013

Your body is constantly using up your store of energy. Whether your body is busy breathing, pumping blood, digesting food, moving, thinking, or controlling temperature, it takes energy to make it happen. The process of converting and using energy for these normal bodily processes is called metabolism, a process that determines how fast you burn calories and therefore how quickly you gain or lose weight.

Some people are known to have a fast metabolism and some people’s metabolism is considered slow. Those with a faster metabolism tend to be younger (metabolism slows as you age), have more muscle (muscle burns calories faster than fat), male (men burn more calories than women), and overweight (your body has to work overtime to sustain itself). Genetics also play a role. Some people just naturally have a fast or slow metabolism.

What can you do to increase your metabolism and help your body lose weight faster at the same time? Read on to see what the boot camp in San Antonio has to say on the matter.

Exercise BoostPacificBeachbootcamp

If you’re looking to give your metabolism a boost, look no further than those running shoes and free weights. Aerobic exercise gets your metabolism revved up for a short time and weight training builds muscle to keep your metabolism running at a faster rate over the long run.

Exercises such as running, cycling, and swimming may burn more calories than lifting weights, but using weights to build muscle will prolong your body’s calorie burn. As you sit reading this article, your body is burning calories. But the more muscle you have, the more calories your body burns—even when you’re busy doing nothing but resting. A person with more muscle than fat can generally eat more without gaining weight as fast. This is possible thanks to a higher metabolism.

Want to burn calories all day long? Get your metabolism up and running all day long by exercising first thing in the morning.

Eat Often

The trick to an increased metabolism isn’t to eat less or more. Rather, the trick is to eat more often. Start your day with a healthy breakfast that includes fiber and protein. Don’t have time for breakfast? Yes, you do. No skipping allowed! Read More…

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30 Minutes Is All It Takes – How long should you workout each day to see results?

Saturday September 07, 2013

If you had to guess, do you think an overweight adult would lose more weight by exercising 30 minutes a day or an hour a day? Common sense would tell you that the longer you workout, the more weight you lose. A new study, however, has shown that this may not be the case. The study’s results show that just half an hour of exercise a day may be just as effective—if not more so than a whole hour of exercise each day.

If you’re overweight and are seeking to lose weight through diet and exercise, keep reading to see what the Yorba Linda personal training center, Fit Body Boot Camp, has to say on the matter. You might just save yourself a lot of time and lose yourself a lot of weight.

Study ResultsYorbaLindapersonaltraining

When 60 overweight men were followed for three months as they sought to lose weight, researchers were surprised at their findings. During the study, 20 of the men performed moderate aerobic exercise each day for half an hour, 20 underwent a high-intensity exercise routine that included activities such as cycling or running for an entire hour each day, and another 20 men remained sedentary. The men all wore calorie counters and heart rate monitors.

What did this study show? After 13 weeks, the overweight men who did 30 minutes of moderate-intensity exercise a day lost, on average, 8 pounds. Those men who did high-intensity exercised for an hour only lost an average of 6 pounds.

Baffling results to say the least. Somehow those who exercised for less time burned more calories than would be expected for the type and amount of exercise they performed. The men who exercised longer and more vigorously lost less weight than expected for the number of calories they burned.

Why would this be the case? There are two theories. One possible explanation may be that the men who only exercised for half an hour had more desire and energy to do more physical activity throughout the rest of the day.

A second possible explanation could be that the men who exercised for longer periods of time were hungrier during the day since their bodies required more energy. They may have compensated by eating calories that countered the calories they burned. Read More…

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The Mental Health Benefits of Regular Exercise

Thursday September 05, 2013

In today’s world, a lot of us hit the gym and start exercising in order to lose weight, improve our cardiovascular health, and get more fit but did you know that exercising is excellent for your mental health, too?

In the past few years or so, researchers have wondered about mental health benefits of exercise and how it affects our brain functioning. No matter your age or fitness level, (and yes, this ranges anywhere from elderly mall walkers to hardcore marathon and triathloners), studies have found that making time to get some exercise provides really great mental health benefits.

Get yourself motivated to workout by reading up on these unexpected ways that exercise affects our bodies and minds, and try some of the suggestions that the Kawartha Lakes fitness gym, know as Fit Body Boot Camp Kawartha Lakes, has on how to improve your mental health.

Reduce Your Stress

kawartha lakes fitness gym
Had a tough day at work or home? No need to stress, try going for a quick walk or jog to get your mind off of things. One of the most common ways people tend to deal with stress is by eating, even though it might feel good at the time, eating for comfort is a really dangerous pattern. Most people don’t realize that they should opt for a workout instead. Studies have found that not only does working out reduce physical stress, but it helps to improve your mental stress as well. The reason for this is because exercise has been shown to increase concentrations of the chemical that can control our brain’s response to stress called norepinephrine, thus making stress easier to handle. So, the next time you’re dealing with a stressful day try to get out there and get sweaty. Your body and mind will thank you for it later.

Endorphins Are Your Friend

Did you know that a 20 minute jog works better at relieving anxiety than a warm bubble bath? Recent studies show that endorphins can alleviate the symptoms that have to do with depression and anxiety. That’s why a lot of doctors recommend exercise for those who have issues with sadness or not being able to unwind.Finding an exercise routine or a fitness program that you like may be a tough task, but it’s well worth the effort! You’ve probably heard that exercise releases endorphins, and sure that’s great and all, but what does that really mean to you? Basically, endorphins are neurotransmitters that produce a happy and euphoric feeling when you are exposed to certain stimuli. Exercise just happens to be the best way to stimulate the production of endorphins and that is what gives you that awesome feeling after you’ve completed a workout. Read More…

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