Modern Medicine Gone Modern

Thursday February 26, 2015

The gaining popularity of virtual doctor visits.

Imagine a doctor’s visit where you don’t have to miss work, sit in a waiting room full of sick people, or even leave the comfort of your bed. If you haven’t heard of virtual doctor visits, you probably will in the next few years as more and more insurance companies and doctors are getting on board with what’s called telehealth: the use of telecommunication technology to deliver long-distance health-related services.

Part of the telehealth business includes virtual doctor visits, ordering prescriptions, and monitoring health conditions. While studies have shown the possible dangers of telehealth services, Nashville Fit Body Boot Camp analyzed that the convenience and cost-effectiveness of an E-MD may override the risks.

How It Works

Any time of day or night, seven days a week, log onto your computer, smartphone, or tablet and within minutes you’re able to see a doctor via webcam. Digital doctors allow you to communicate via e-mail, talk on the telephone, or fill out an online questionnaire to diagnose an illness. If done through a videoconference, the doctor will walk you through an exam while he or she watches. Recommendations are made, diagnosis is confirmed, and prescriptions are ordered if necessary. Virtual doctors visits usually last only 10 to 15 minutes. Compare this to an hour or more at an office, not counting the commute.

Who to Trust

How can you know whether a website offering e-visits is legit? One way is to search well-known hospital websites for links to e-visit appointments with doctors. Whatever telehealth provider you choose, make sure the site provides extensive information about each doctor, explains the services provided, gives details about the fees and charges associated with the visit (usually ranging from $25 to $49 with insurance), protects your privacy, and is able to share your records with your primary care physician.

When to Go Virtual

As you may guess, virtual doctor visits aren’t to be used for just any type of medical emergency. It’s estimated, however, that up to 70 percent of doctor’s visits could be handled online or over the phone. Common complaints such as allergies, colds, pink eye, earaches, diarrhea, vomiting, urinary tract infections, sore throats, coughs, rashes, yeast infections, or bronchitis are reasons to log onto your computer or smartphone app to schedule an e-visit. Nashville fitness center even found that, if your symptoms can’t be diagnosed over the web, the online doctor will advise you to visit your regular doctor.

Pros and Cons

When it comes to the benefits of virtual doctor visits, convenience is at the top of the list. You don’t have to miss work and the visit can be done on your own time. Second, you don’t have to wait in a crowded waiting room. It just takes a few minutes to register, enter your health history, and you’re ready to see the doctor. A third benefit of telehealth is its cost-efficiency. Doctors typically charge less for an e-visit than an in-office visit. Fourth, it’s a faster, simpler way to get a second opinion from specialists regarding X-ray or MRI results.

There are two sides to each coin. Many doctors are hesitant to offer telehealth services for the following reasons:

• The phone or Internet service cutting out in the middle of a videoconference or email chat can be a real hassle.

• Some doctors are resistant to change and new technology.

• Unless you’re face to face, able to touch patients, measure blood pressure, take temperatures, or perform diagnostic tests, accidents and misdiagnosis are more likely.

The best option? Seeing your doctor in-person. Doing this should be your norm, but on those days when you can’t miss work, your car’s in the shop, or it’s too far of a commute, you may want to try a virtual doctor’s appointment. Just check with your insurance company first to see if it’s covered.



Big Money. A personal trainer at Nashville bootcamp discovered that the pharmacy chain Walgreens is now offering telehealth services in many locations, projecting the market to rake in $1.5 trillion in five years.

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Don’t Throw in the Towel Yet

Tuesday February 24, 2015

 Feel like stopping 10 minutes into your workout? Try these tricks to keep up the momentum.

You just started your workout and you already feel like quitting. Whether it’s because you’re out of shape, bored, or have too many things waiting for your attention, a half-hour workout can sometimes feel like an eternity. But you made it this far, so don’t give up yet. Persevere through your exercise routine and you’ll be glad you did. Don’t let negative thinking, distractions, or your sweaty brow keep you from what your body needs for health and wellness.

Want to make your workout speed by? With these simple tricks provided by Burbank Boot Camp, you may not realize the gym is about to close.

Pop in the Earbuds

Upload your favorite upbeat tunes and listen to them as you exercise. It doesn’t matter what genre of music it is. From hip-hop to country to pop and even classical, listen to whatever gets you moving. The beat will spur you on, the lyrics will distract you, and the sound will energize you.

Give Yourself a Pep Talk

You may sound strange to those around you, but who cares? Out loud or in your head, tell yourself you can do this! Remind yourself why you’re running at 5 a.m., the many benefits of exercise, and how good you’ll feel when you’re done. Stay positive and encourage yourself throughout your workout. If you have to, repeat a motivational phrase over and over to keep you going. Before you know it, you’ve reached the finish line.

Find a Partner

A walk on your lunch break, lifting weights at the gym, or training for a half marathon is a lot more enjoyable with a friend to talk to, spot you, and keep you accountable. Your workout will go by much faster when you’re having fun. Find a friend, coworker, or family member who has similar health goals and who you enjoy spending time with and ask them to join you in your exercise endeavors.

No one around to exercise with? Take your dog! You know Fido needs exercise just like you, so get out and take a walk. You may end up enjoying each other’s company.

Try Something New

Lap after lap in the pool or mile after mile on the treadmill can get monotonous and boring day in and day out. If your workout is stuck in a rut, fitness professionals at Burbank fitness center say it’s time to mix things up with a new workout. Find something else you enjoy and the time will speed by. A Zumba class at the gym, a hike in the woods, a tennis match with a friend. Challenging yourself to learn something different will energize and motivate you throughout your workout.

Pick Up the Pace

You know you need 150 minutes of moderate-intensity exercise each week, but did you know you could do only 75 minutes of high-intensity exercise and get the same, if not better, results? Exercise for half the time but at a more vigorous pace and you can cut your workout time in half.

Hydrate and Fuel Your Body

For the energy necessary for exertion, the body needs the right kinds of food and plenty of water. An hour before your workout, eat a snack or small meal that includes complex carbs for your muscles, lean protein for your muscles and blood flow, and fluids for hydration. A personal trainer in Burbank believes that filling up with quality fuel will provide your body the energy it needs to make it through a workout without feeling sluggish or depleted.

“If you can be mentally stimulated by the workout and find out how to get through it, it’s more fun.”—Matthew McConaughey

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Take Two!

Thursday February 19, 2015

Watch out for these common diet mistakes. Guilty of a few? Try again…the right way.

Everybody makes mistakes, so it’s no surprise that people trying to lose weight will make mistakes along the way. Once you realize the error of your ways, there’s no need to feel like a failure or give up. Instead, learn from your mistakes so you won’t repeat them in the future. You’ll come out stronger on the other side and have a greater chance of meeting your goals.

Tracy Fit Body Boot Camp expresses that diet mistakes can be broken down into three categories: eating healthy foods the unhealthy way, maintaining habits that slow your metabolism, and plain ol’ laziness.

Healthy Foods the Unhealthy Way

Think you can’t go wrong with vegetables and fruit? Think again.

Yes, fruits and vegetables are healthy, low-calorie options, but the way they’re prepared or what they’re paired with makes all the difference. Carrot sticks, celery sticks, broccoli, and cauliflower by themselves are a very healthy option. Dip them in ranch dressing or sour cream-based dips, and you’re adding unnecessary fat, calories, and sodium. The same goes for fruit. Apple slices dipped in caramel or strawberries smothered in chocolate aren’t doing you any favors. As a dip alternative, try Greek yogurt mixed with seasoning (honey or cinnamon for fruit), salsa, hummus, or black bean dip.

The way fruits and vegetables are prepared can also make or break your diet. Frying your veggies, eating fruit canned in heavy syrup, or drowning your vegetables in sauces will load on the calories fast. Raw or steamed vegetables and fresh fruit are the way to go.

Salads can be another diet pitfall. You may think you’re depriving yourself by choosing a salad over a hamburger, but depending on what’s in your salad, you may be eating more calories than you think. Toppings such as nuts, cheese, croutons, bacon, or fried chicken should be eaten sparingly if at all. Instead, pile veggies, beans, and lean protein on your salad for a low-calorie meal that fills you up.

Habits That Slow Metabolism

What you eat and drink is converted into energy. This complex process is called metabolism. A slow metabolism isn’t the only reason you’re overweight, but it may play a small part. Dieters are guilty of several mistakes that slow the metabolism and therefore slow down weight loss.

Many people skip meals or starve themselves in their endeavor to eat fewer calories. Cutting too many calories confuses your metabolism and your body goes into starvation mode by slowing the number of calories it burns in the effort to save them for later. When you don’t eat enough calories for energy, your body begins to break down muscle tissue for energy. This is detrimental, as muscle helps you burn more calories. So keep your metabolism running smoothly by eating a meal or small snack every three to four hours. Men should eat no fewer than 1,800 calories a day and women 1,200.

Another way dieters slow their metabolism is by eating white bread, pasta, rice, or cereal and not eating enough protein. Tracy fitness center suggests that foods high in fiber and protein will increase you calorie burn.

Just Plain Lazy

Diets can be hard work. Over time, you may find yourself slacking off in increasing frequency. When you notice yourself backsliding, don’t be surprised when the weight starts creeping back. Maybe you’ve been visiting the fast-food drive through more often, skipping your morning workout sessions, or neglecting your food journal.

If you start to suffer these dieting slump symptoms, take time to make healthy home-cooked meals, find an accountability partner to exercise with, and keep your food journal with you wherever you go. And remember—it’s never too late to make up for your dieting mistakes!

On The Scale. Many dieters make the mistake of avoiding the scale, but it’s best to step on the scale regularly for weight-loss motivation. A personal trainer in Tracy believes that weighing yourself helps you keep tabs on your progress and determine if you’re on the right track or need to make some adjustments.

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Goal : Flat Abs

Tuesday February 17, 2015

The best exercises to tone and tighten your abdominal muscles.

Call it what you want: washboard, six pack, cut, or chiseled. What you desire are abs of steel. Defined, toned abs are a fitness goal for both men and women, and while belly fat can be tough to lose, don’t give up on those stubborn areas. Menifee Boot Camp suggests sticking with your diet and exercise plan and you’ll be needing a smaller pant size in no time. Then, focus your attention on tightening and toning your abs with effective exercises like these.

The Plank

Think of a plank of wood: a flat piece of timber used for building purposes. That’s the shape you want your body to make. Get on the floor in push-up position, balancing on your hands and toes. (If you’re a beginner, get on your elbows and knees). Put your body in a straight line and keep your abdominal and glute muscles tight. Hold and breathe for as many seconds as you can.

You can also try the side plank. On the floor, balance on the side of your foot and your elbow, keeping your body in a straight line.

Crunch Variations

Tired of doing the traditional crunch? A personal trainer in Menifee says to try a reverse crunch. Lie on your back with your hands cradling your head. Lift your legs, bend your knees, and point your toes toward the sky. Tighten you abs and raise your tailbone and lower back off the floor. Lower back to the starting position and repeat.

A second type of crunch to try is the oblique crunch. Lie on your back and place your left hand on the left side of your head, your right hand by your side on the floor. Rest your feet on a bench or step. Lift your left shoulder and twist up until your left elbow touches your right knee. Do several reps and then switch sides.

The bicycle crunch is a third popular variation of the crunch. Lie on your back and lightly cradle your head with your hands. Bend your knees and bring your legs up so your lower legs are parallel to the ground. Now, lift your shoulders, being careful not to strain your neck, and start moving your legs in a pedaling motion as if riding a bicycle. As you bring your left knee up, reach your right elbow across your body to touch it. Now, extend your left leg and bend your right knee up, reaching your left elbow across your body. Continue alternating sides.

Side Bends

A third way to work your abdominal muscles is the side bend. Stand up tall with your feet placed shoulder-width apart and hold a dumbbell with your right hand, palm facing in. Rest your left hand on your hip. Keeping your back straight, bend at the waist to the right side. Hold. Then bend to the left side and hold. Switch the dumbbell to your left hand and repeat the movements. This exercise can also be done with a barbell on your shoulders or while siting on a bench.

Leg Raises

Menifee Fit Body Boot Camp expresses that another great way to build strong abs is with leg raises. Lie on the floor or on a flat bench and place your hands by your sides or under your glutes. Keep your legs straight or slightly bent, exhale, and raise your legs up until they’re perpendicular to the floor. Inhale and lower them back to the floor. Add intensity by holding a dumbbell between your feet.

Commit to a workout routine that includes 15 minutes of abdominal exercises three days a week and see the difference it makes. You’ll be swimsuit ready by the time summer rolls around next year!

No Machinery Necessary. Though there are a handful of ab-centric exercise machines out there, many of the best abdominal exercises require nothing but your body.

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So You’ve Lost Your Motivation…

Friday February 13, 2015

The beginning of Boot Camp is always the easiest.

When you get started you’re full of motivation. Everything is new. Everything is still exciting. You’re ready to never eat a cheeseburger again, you’ve vowed to do 300 push-ups every day, and you think you’ll be coming to Boot Camp 12 times a week for the rest of your life.

Post 41Then, about 7 days later, reality begins to set in. You were right about not eating any more cheeseburgers, but that’s just because your arms are so sore you can’t even pick one up. And you definitely spend a lot of time at Boot Camp, but that’s just because you can’t hardly move after your workouts. And as for your push-ups? Well, you’ve been stuck on 193… since last Saturday.

BUT, you’re still pumped. You still get excited each time you feel those sore muscles, each time you close your eyes and picture those toned thighs and flat tummy. The results aren’t all here yet, but you are in for the long-haul.

But three weeks in? Forget it. You haven’t been to Boot Camp in three days, you’ve had a fried-chicken-burrito burger for your last four meals, and whenever some even mentions the word “workout,” you die a little inside.

The magic is gone. The mystery is over and you’ve just realized that if you want to tone up your butt you’re literally going to have to work your butt off.

Welcome, my friends, to reality. Weight-loss and body transformation takes willpower, determination, and continued motivation.

In other words… IT’S HARD!

Well, that’s what we’re here for. That’s why you come to Fit Body Boot Camp, that’s why you’ve put your journey in our knowledgeable hands, and that’s why we made this post for you: to keep you motivated and get you past the hardest part of weight-loss.

So how do you do it? Here’re three ways you can stay motivated, stay on track, and get those results.

#1 – Keep Your Eye on the Prize

Ah, the classic idiom. It’s how your son’s little league team won their championship and it’s also how you’re going to stay on track with your weight-loss.

Now, I’m not patronizing you. I know you haven’t forgotten why you signed up for boot camp. But the idea here is to get back to the mindset you had in the beginning. That feeling of excitement and determination that gave you the motivation to sign up for boot camp in the first place.

Post 37Remember when you first started looking at those transformation photos, when you heard about Karrie’s Story and you were introduced to your boot camp’s best clients, what thought kept coming to your mind? For a lot of people it’s the sudden realization that they can actually do it. It’s the revelation that results could actually be theirs, a new body could be theirs– a new life is theirs for the taking. Did you ever feel that way?

You did? Then go back! Remember how that felt because all those hopes and dreams aren’t just a possibility any more; you are closer to achieving those goals than you have ever been. You’ve already gotten started, you’ve made your commitment, you’ve taken the first steps. Even if you’ve fallen off the wagon it isn’t too late.

So get back up, get back on, and do what needs to be done so you can be the person you want to be— the person you deserve to be.

#2 – Remember Why You Started

There must have been a moment in your life when you finally said to yourself, “Enough already, it’s time to change.” Maybe a traumatic life experience made you realize how important it is to be healthy. Maybe you had your feelings crushed and that finally made you realize that you wanted to be someone different. Maybe you just looked in the mirror one day and said to yourself, “That’s it. I’ve let it go too far and it’s time to do something about this.”

Whatever your situation was, think about those feelings and thoughts that first forced you to make a change. I know it can be painful, I know there are certain things you just want to forget, but you have to keep those thoughts fresh in your mind.

You have to keep those wounds open and never let them heal. At least not before you’ve achieved your weight-loss goals.

Now, don’t get us wrong, we don’t want you to have any negative feelings or damaging thoughts about yourself. You’re a boot camper and that makes you one of the best kinds of people on this planet as far as we’re concerned. But those painful emotions that made you get started, those are the same emotions that will keep you going.

The next time you feel about ready to quit because the pain is just too much, think about who you were when you started and remember how painful that was. That emotional pain is far worse than anything you’ll feel in boot camp.

Besides, boot camp is your best shot at getting over that pain for the rest of your life.

#3 – Use All of Your ResourcesPost 38

We have everything you need to get your body and your life where it needs to be. We are a complete system, with all the technical, scientific, and emotional support YOU need.

We offer a total accountability package. That means, that when you start to feel like you aren’t going to make it to boot camp this week, you give us a call. It means that, when you’re struggling to eat the right kinds of foods and you need help with your grocery shopping, you give us a call. And, yes, it even means that when you’re about to rage quit and give up on your dreams of a healthy body, you give us a call.

We are the trainers, we are the teachers, and we are the counselors who will keep you accountable, keep you motivated, and keep you on track to achieving what you’ve always thought was impossible.

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Watch Your Back!

Thursday February 12, 2015

Best and worst exercises for back pain.

Even when exercise is the last thing you feel like doing while suffering from low back pain, it could very well be one of the best remedies. The aches and discomfort of back pain are often relieved by strengthening and stretching your back, core, and leg muscles. So when you just feel like lying on the couch, you’d do better to get on the floor and do a few exercises and stretches.

Be picky, however, about what movements to do. Some exercises are beneficial for back pain, while others may only make it worse. If it’s been ages since you exercised, you’ve recently suffered a back injury, or your pain is unbearable, Wyoming Fit Body Boot Camp suggests checking with your doctor or physical therapist before starting a new exercise program.

Back-Stretching Exercises

Tight muscles aggravate back pain, so one of the best ways to loosen things up is by stretching.

The hamstring muscle extends from your lower back down your leg. Stretch this muscle by lying on your back and bending both knees, keeping your feet flat on the floor. Gently pull one knee up toward your chest while you hold your back flat against the floor. Hold this position 20 seconds, lower your leg down, and alternate knees. Repeat several times on each side.

A second stretch that helps the lower back is a press-up back extension. Lie on your stomach and place your hands under your shoulders. Slowly lift up and either rest on bended elbows or straighten your arms so your back is arched. Hold for 20 seconds, lower to the starting position, and repeat.

Another helpful stretch is the bridge. Lie on your back, bend your knees, and place your heels on the floor. Now, squeeze your glutes and lift your hips up so your knees, hips, and shoulders are in a straight line. A personal trainer in Wyoming expresses that you should avoid over-arching your back. Hold a few seconds, lower your hips, rest for 10 seconds, and repeat.

Back-Strengthening Exercises

Any number of exercises can be used to strengthen your back, leg, and core muscles. Pilates, yoga, and exercise ball activities are great options as they can be tailored to those with back problems. When done correctly, lifting weights is generally safe and even recommended for back pain relief. Work with your trainer or therapist for the best weight training movements for your condition. Even aerobic exercises are needed for a strong, healthy back. These types of activities get blood and nutrients pumping to your muscles to promote healing, and help you lose weight, which relieves pressure from your back. Two smart aerobic exercises for those with back pain include walking and swimming.

Back-Stressing Exercises

Not all exercises and stretches are safe for back-pain sufferers. One of the more damaging stretches is standing toe touches. Bending down to touch your toes while keeping your legs straight places great stress on your spine and can overstretch your hamstrings and the muscles of your lower back. Leg lifts (raising both legs while lying on your back) are a second stretch that can harm your lower back. And while sit-ups are a popular abdominal exercise, they can put a lot of stress and pressure on your lower back and spine.

When it comes to aerobic exercise, high-impact activities like jogging or jumping on the trampoline and sports that require bending and twisting such as tennis, basketball, or football should be avoided to protect your back and prevent further injury.

Back to Weight. Being overweight places extra pressure on your spine and can push vertebrae out of alignment. Wyoming fitness center believes that you can treat and prevent back pain by obtaining and maintaining a healthy weight.  

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Food Rules for Kids

Tuesday February 10, 2015

Healthy habits start young.

Obesity rates are on the rise among children, and the facts are clear: overweight kids are more likely to become overweight adults. Along with obesity come a host of negative health problems you don’t want your kids to deal with. While a small percentage of obese children are overweight due to a medical or genetic condition, the vast majority have been raised simply eating too much of the wrong types of foods, while living an inactive lifestyle.

Attitudes toward food and nutrition start at an early age. By your words and actions, you set the stage for the eating habits your kids will carry into adulthood.

What rules should you make in your home regarding food? Here are a few suggestions provided by Riverside Fit Body BootCamp.

Out with the Junk

Given the choice between soda and water or a snack cake and apple, what do you think a child would choose? Chances are, a child would choose unhealthy options the majority of the time. So make it a rule in your home to keep the junk food out. Fill your refrigerator and cabinets with a variety of healthy snacks and meal ingredients so your kids don’t have to choose between the good and the bad.

Kids constantly begging for another cookie and parents constantly saying “No” is not a fun situation. You don’t want to be the mean parent always on pantry patrol. Let your kids make their own healthy choices by leaving the junk food at the grocery store. A few treats now and then are a smart idea, too, but every day is too often.

Meals and Snacks on a Schedule

A meal schedule doesn’t mean you have to eat at the same times each day, but it does mean each meal is important. Our bodies and metabolism function best when they know what to expect. Your kids may be cranky in the morning and running late for school, but don’t let them skip breakfast. Regularly going without breakfast is closely tied to obesity, low energy, and a lack of mental focus.

Offer your children healthy snacks at regular times during the day. This will prevent grazing and ensure they’ll be hungry at meal times.

Plan Family Dinners

Eating on the go or in front of the television will not create healthy eating habits. The busyness of life can easily get in the way of family dinners but make them a priority several days a week. Sharing a meal together as a family improves communication skills, provides a sense of belonging, builds strong family bonds, and gives you the opportunity to ensure everyone is eating nutritious foods and reduces the likelihood of obesity.

Eat at the Table

Children and teens who are allowed to eat whenever and wherever they want may develop unhealthy eating habits. When you’re distracted, it’s hard to notice when you’re full. Snacking while watching television or doing other mindless activities can easily lead to overeating. Unless it’s a special occasion like family movie night, keep the food in the kitchen.

Teach a Positive View of Foods

Using food as a way to punish or reward children will not foster a healthy attitude toward food. Sending children to bed without dinner or withholding food for bad behavior will only lead to hoarding or overeating.

When sweets and treats are used as rewards, children will learn those kinds of foods are better and more desirable. Telling children they must eat all the vegetables before they can have dessert teaches a child that sweets are good and veggies are bad. Children who view sweets as rewards often carry this view into adulthood and find comfort in junk food.

Create a positive eating experience at mealtime so your kids will associate food with good memories rather than stress. Teach your children that the goal of eating is health, not weight loss.



Want your kids to have a positive attitude toward food? A personal trainer at Riverside boot camp suggests that you try making a family garden. Planting, watering, and harvesting their own food is a wonderful way for children to learn the value of healthy eating.

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Is Less More?

Thursday February 05, 2015

Are three meals or six meals a day better for weight loss?

For as long as you can remember, you’ve eaten breakfast in the morning, lunch around noon, dinner in the evening, and a snack or two somewhere in between. But you may have heard the advice to eat five or six small meals throughout the day to lose weight. The reason behind this idea is that by keeping your belly full you’ll boost your metabolism, not feel as hungry, and regulate your blood sugar, which all help you eat fewer calories and burn more calories throughout the course of the day.

But does this amped-up eating pattern help you lose weight? For some people, it does. For most, however, it probably doesn’t. Read on to see if changing your meal routine is something you should try.

The Bottom Line

Let’s cut to the chase. The fitness experts at Petaluma boot camp believe that weight loss isn’t about how frequently you eat or how small your meals are. Rather, it’s about how many calories you consume versus how many you burn. Creating that calorie deficit is what leads to weight loss.

So the question is, could you eat fewer calories and burn more calories by eating smaller, more frequent meals? Research has shown that most often it doesn’t work that way. In fact, for many people, it does the opposite. Having food in front of you more often is another opportunity to overeat.

How It May Help

Some people, however, do find that eating smaller more frequent meals is helpful for weight loss. These people usually have a high degree of self-control to prevent themselves from overeating. If snacking is your downfall, then planned meals may be your answer to stave off cravings. Also, if going too long between meals causes you to overeat when mealtime finally rolls around, then eating a small meal every three hours may help this problem. You just have to watch your calorie count.

Do It the Right Way

If you want to try the mini-meal method, here are a few tips provided by a personal trainer at Petaluma Fit Body BootCamp to keep you on the right track.

1. Determine your calorie needs. If you’re trying to shed a few pounds, subtract at least 500 calories from you current intake. Keep in mind it’s dangerous for women to eat less than 1,200 calories a day and men less than 1,500, so don’t go lower than that. Take your daily calorie goal and divide it by five. This is how many calories you should consume at each meal.

2. You must avoid the danger of overeating by controlling portion sizes. It’s a good idea to make a list of sensible small meals and their portion sizes to choose from each day. As you plan what to eat, consult this list for meal ideas and to remind yourself how much oatmeal you can eat for breakfast, how much trail mix you should have for an afternoon snack, and how much salmon is adequate for dinner.

3. It’s important to choose the right foods. Be sure to include a source of protein and fiber with each small meal so you feel satisfied and energized for the next three hours. Examples include reduced-fat cheese with fruit, veggies and hummus dip, Greek yogurt and fruit, and grilled chicken with quinoa. Avoid empty carbs and processed foods that fill you up, but only temporarily.

Decide for yourself whether it’s a smart idea for you to try a five-meal plan. If it’s not for you, the personal trainers at Petaluma boot camp suggest that you stick with three meals a day, watch your calories, and keep pushing yourself in the gym!



Quality Vs. Quantity. When it comes to the quality of food you eat versus the quantity, research has shown that what you choose to eat matters more than how often you choose to eat it. So choose wisely!

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And The Winner Is…

Tuesday February 03, 2015

 Diet vs. exercise: Which is better for weight loss?

You know you need to eat the right foods and get regular exercise to lose weight. But when the thought of early morning workouts at the gym is overwhelming and the idea of counting calories is making you think twice about getting healthy, you may wonder, “Do I really have to do both? Could I only do one or the other and still see the results I want?”

What your question boils down to is this: Is diet or exercise more effective in the weight loss battle? Many people have asked the same question. Rockville Boot Camp is here to answer!

By a Landslide

For someone whose goal is to lose weight, diet is the clear winner. When it comes to weight loss, studies show that diet generally accounts for 75 percent of your success and exercise only pitches in 25 percent. This is good news. Think about it: it’s a lot easier to cut a few hundred calories in your diet each day than it is to burn the same amount with exercise. Would you rather skip that third piece of pizza or run a couple miles to burn it off?

One study of more than 700 people found that those who dieted and didn’t exercise lost 23 pounds in 15 weeks. Those who exercised without dieting only lost six pounds in 21 weeks.

This means it’s time to start taking your diet seriously if you want to lose weight. Watch your calorie intake and find a balanced diet plan that you can stick with for the long run. Yes, low-carb or crash diets will lead to fast results, but can you sustain such a diet for the rest of your life? Of course you can’t. So instead of crashing and burning, eat a diet that includes lean protein, healthy fats, whole-grains, fruits, and veggies and eliminate the junk.

If you cut enough calories, you’ll still lose weight even if you never set foot in a gym. Just don’t reduce your calories to an unsafe level. Women should eat at least 1,500 calories a day and men a few more.

It’s Still Important

Just because you can lose weight through diet alone doesn’t mean you don’t have to exercise, expresses a personal trainer from Rockville bootcamp. Physical activity is an essential part of health, long life, and weight management—not to mention faster weight loss. People who exercise in addition to eating a healthy diet lose more weight than those who diet alone.

Exercise not only burns calories, but it aids in weight loss in several other ways. First, it’s an effective way to manage stress so you won’t be as likely to eat in response to your emotions. Second, it boosts your metabolism so you’ll burn calories more efficiently. Third, exercise builds muscle. The more muscle you have, the more calories you burn. Fourth, exercise helps your body lose fat, build muscle, and strengthen bones. Weight loss from diet alone often means a loss of bone density and muscle rather than fat. Lastly, people sleep better when they exercise. Since sleepy people are prone to overeat to stimulate their brains, working out regularly is your best bet against sleepy-time eating you’ll regret the next morning.

You may be tempted to lose weight through diet alone, but keep in mind the statistics for lasting weight loss through diet alone aren’t very hopeful. Only a small percentage of dieters are able to keep their weight off long term. Most find their weight constantly fluctuating as they go from one diet to the next. But those who use a combination of diet and exercise to lose weight have a much greater chance of keeping the weight off for at least a year.



Keeping It Fun. Exercise doesn’t have to be a dreaded chore. A personal trainer at Rockville fitness center suggests that you find an activity you enjoy and make it a regular part of your life.

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