HYDRATION!

WATER – Your Weight Loss Solution?

 I ask all my clients, “How much water do you drink?”  Answers always vary, but for the most part; its, “I need to drink more.”  Many of us walk in a constant state of dehydration.  If our goal is to lose weight – dehydration is the enemy!  If our bodies are dehydrated by one or two percent; it affects our performance – our work capacity will be compromised.  A lousy and lazy workout is going to equal lousy and lazy results!

However, don’t think that you can use colas and coffee to meet your hydration needs, because many scientific studies have shown that people who consume a 450 calorie sweetened fruit drink gain a significant amount of (bad) weight versus those people who ate the same amount of calories with whole, clean foods.

The ultimate weight-loss drink is WATER!  Zero calories and zero sugar baby!  Drink water to meet your hydration needs.  Water is needed for your body’s metabolic and physiological systems to function optimally.  Don’t wait until you’re thirsty to drink, because it usually means you’re too late and you will need to be playing catch up.

Water is one of the most important factors in losing weight and living a healthy lifestyle.  Many people struggle with drinking enough water.  These are the people that find it challenging to lose weight.  How much water you should drink will depend on how much you weigh, how much you exercise, and whether you are in a hot or cold environment.  You should try to get half an ounce (approximately 14.2 grams) of water per pound of body weight.

Other than hydration, water helps us with our weight loss through:

1. Appetite Suppression – studies have shown that people who drink 8 to 16 ounces of water before a meal end up eating less.
2. Prevents water retention – our bodies hold on to water when it feels threatened (survival mechanism), and it stores the water into our cells.
3. Increases calorie burning – A study has shown that when the body is fully hydrated, calorie burning increases by 30 percent!!!!
4. Boosts energy – water helps blood volume and supply oxygen to our muscles – giving us more energy.
5. Removes Toxins – supports the body’s natural means of detoxification of metabolic waste and toxins.
6. Aids in recovery – helps reduce muscle soreness and joint pain.
7. Metabolizes fat – water efficiently metabolizes stored fat.
8. Prevents Constipation – water is a lubricating laxative.
9. Improves muscle tone – helps maintain and improve muscle tome through improved metabolism and calorie burning
10. Promotes bowel regularity – this is essential for healthy weight loss.

Of course, water is only one aspect of a proper weight loss program.  Your program should obviously also include a clean nutrition plan and a monitored exercise program.  However, if you can control your hydration and water intake –you are already one step closer to achieving your weigh loss goals!  Now drink up!

 

Jay Raymundo

The Power of ATTITUDE!

ATTITUDE FOR SUCCESS

 

It’s a New Year and like most people, you have some New Year’s Resolutions or Goals.  Some of your goals are probably health and fitness related.  Most people however, will end up giving up on their resolutions/goals by mid-February or even earlier.  The main reason (excuse) that most people will use is, “I’ve lost my motivation.”  or “It’s too hard!”

 

“I hated every minute of training, but I said, “Don’t quit. Suffer now and live the rest of your life as a champion.”

Muhammad Ali

 

There are going to be days where, you just don’t want to go to the gym – days where you don’t want to eat chicken and broccoli all day.  To be successful you must work through that mood – change your attitude.  You’ll find that sometimes, it’s during those days and those times that you don’t want to workout or eat healthy – that at that moment when you change your mindset and just do it – you have one of your best workouts and you feel great!

It’s the attitude and effort that successful people bring in day in and day out that separates them from those who quit.  It’s that attitude and the fight within that will determine your results.  In order to progress and improve you must provide the effort.  In order to get the results you strive for, you must provide the attitude and focus.

The “lazy” days are good for you because it tests you. It asks you – “What do you really want?’, “Do you really want what you have?’, “Are you willing to do what it takes to get what you want?’

 

“In order to achieve something you’ve never had – you must be willing to do what you’ve never done.”

 

Some tips to help you stay motivated towards your health and fitness goals are:

• Find a workout partner – provide each other with accountability
• Set goals
• Find the reason – is it to run a 5K, upcoming beach vacation, wedding?
• Take pictures every month to track your progress.
• Keep an exercise log and/or a food journal
• Find a community challenge that will surround you with like minded individuals

 

In order to achieve your goals and stick to your New Year’s Resolutions – you have to dig deep, change your attitude and push through the day, because tomorrow might be the day you achieve something great.

 

“Pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside and something else will take its place. If I quit, however, it lasts forever.”

Lance Armstrong

Lose Weight in 2012!

6 STEPS TO LOSE WEIGHT IN 2012

 

Is it on your list this year?  Has it been on your list last year and on previous years?  Is losing weight and getting into shape one of your New Year’s Resolutions or goals?  Well, you are not alone!

 

I’ve been a personal trainer since 2006 and I’ve witnessed many New Year’s Resolutions come and go!  So, I’ve decided to give you a few tips on how to stay on track and how you can make that change and achieve your fitness goals!

 

STEP 1

Be Specific – how much weight do you want to lose?  How far do you want to run, how heavy do you want to lift, how much body fat do you want to lose, how much muscle do you want to gain.  What else?  The more specific you are about your goals the more likely you will be to achieve them.

 

STEP 2

Set a Deadline – 90 days, 6 months, or set smaller weekly goals, make small changes every day and/or small changes in your habits every week.  “Change is inevitable – Growth is optional.”  Based on your deadline, work backwards and list the changes you need to make, and  the things you need to do to make your goals a reality.  Track your progress.  Tell someone what your trying to accomplish so they can hold you accountable for your goals and keep you motivated and on track.

 

STEP 3

Be Prepared – to fail.  You need to accept the fact that there are going to be bad days – really bad days!  Days where your eating isn’t going to be clean, when you can’t make it to the gym, where injuries, illness and other outside circumstances are keeping you from achieving your goals.  SUCK IT UP!  Let it go.  Workout at home – use an exercise DVD.  Make sure your next meal is clean and healthy.  Rest, recover and get back into it!  Stop making excuses and telling yourself, I’ll start again tomorrow, or I’ll start again next week – just get started!  If Terry Fox can run across Canada on one leg with Cancer – why can’t you get in a 30 minute workout?

 

STEP 4

WORKOUT – the only way your body is going to change is if you move your body!  Cardio and resistance training are a must!  Cardiovascular training will get you in shape – resistance/weight training will change your shape.  Muscle burns fat!  Do not be afraid of getting stronger or building lean muscle.  For every pound of lean muscle we put on our body, we burn an extra 50 calories a day just by doing nothing!  Talk to a personal trainer to get you on a program that’s right for you.  (Hint, Hint, Wink, Wink)

 

STEP 5

EAT – Do not starve yourself – you’ll end up gaining more weight!  You need to speed up your metabolism, by eating more!  Eat five to six smaller meals throughout the day to help fuel your body and to speed up your metabolism.  Your metabolism, involves a complex network of hormones and enzymes that not only convert food into fuel but also affect how efficiently you burn that fuel.  The process of metabolism establishes the rate at which we burn our calories and, ultimately, how quickly we gain weight or how easily we lose it.  Load up on your fruits and veggies.  Make sure you get your protein and good carbs in as well!  Cut out the fast food, sugary treats and processed foods!

 

STEP 6

Ask for HELP – do not try to do everything on your own.  Ask your friends and family to help you and support you.  They will also help keep you motivated.  Sometimes; it’s those people who are the closest to you that jeopardize your chances of achieving your goals.  They influence you, they tempt you and sometimes they just don’t understand you.  Find a good supporting team – it will make a big difference in your success and/or failure.  Don’t try to change everything all at once – that’s impossible!  One step at a time!  One day at a time!

 

The bottom line is STAY FOCUSED – do not lose sight of your goals.  Develop an emotional connection with your goals – feel them becoming reality!

 

Jay Raymundo

Can-Fit-Pro Certified

(Personal Trainer Spcialist, Nutrition and Wellness Specialist, Pre-and-Post Natal Fitness Specialist)

Level 2 Fitness Kickboxing, MMA Strength and Conditioning, Post Rehabilitation, Life Coach

 

 

 

 

 

 

 

 

2012 New Years Weight Loss/Fat Loss Challenge

Find a partner and enter to win $$$$$!

$100 to enter per team!

Starts January 15th Ends April 15th

OPEN TO ANYBODY!

The team that loses the most body fat percentage or percentage weight loss will win the pot!

The more teams the more $$$$!

$75 from the $100 will go into the Pot – $10 will go for Administration and $15 will go to the ALBERTA CHILDREN’S HOSPITAL FOUNDATION!

Weigh ins and Body Fat analysis to be completed at the beginning, middle and at the end of the program.

I will be available to the contestants for any questions.  I will also be emailing out weekly workouts and healthy recipe’s to help keep everyone on track.

Please let me know if you have any other questions.

 

How to Fight Stress this Holiday Season PLAN – PREPARE – ENJOY The holidays are supposed to be fun and exciting times with family and friends – but for most of us it’s a time of EXCESS! Too much eating, too many parties, too much drinking, shopping and so much more day-to-day errands than usual! This EXCESS takes a toll on our bodies – lack of sleep, bad nutrition, no exercise, lots on our minds; it’s no wonder we get stressed! Here are a few tips to reduce that stress and stay fit and healthy over the holidays: PLAN: Take out your calendar and plan out all your activities, from office parties, to family gatherings to when and where you’re going to complete your shopping. Have a daily “to do” list, but keep it manageable – do not overwhelm yourself by having too much to do at once. Include in your plan – when you are going to workout. Try to schedule one or two of the holiday get-togethers for January when it is less stressful. Make a list of the priorities in your life – family, health, etc. This will help you get through your “to do” lists. This will also help you say, “no” to some holiday parties and keep you on track. PREPARE: Make shopping lists. Start shopping early. Make grocery lists and prepare healthy snacks and meals ahead of time. If you know it’s going to be a busy day or busy week – ask for help! Delegate – don’t try to do it all. Fill up on the veggie platter and/or have a snack and a BIG glass of water before you attend those holiday parties. Drink a glass of water for every alcoholic beverage! Use the time hanging out with friends and family to do some light stretching while you chat. Workout in the morning to get it out of the way and to give you the energy to survive the rest of the day. Try “interval” training if you’re short on time – the intensity will burn off more callories, build muscle and help reduce stress. ENJOY: Go easy on yourself! Life is about balance – enjoy the moments. Take deep breaths, get lots of fresh air. Practice gratitude – keep a positive attitude. Acknowledge those around you for all their hard work and effort preparing those holiday celebrations. Keep it simple. Enjoy everything that the season has to offer. Focus on family and friends instead of food. Have some Merry Fitness and a Healthy New Year!

Holiday Fitness Tips

It’s here – I see the decorations, I hear the music and I get the flyers delivered every week!  The Holiday season is here!  This means – on top of our already busy schedules, we have to squeeze in some shopping, baking, entertainment, parties and errands!  Oh and don’t forget about all those holiday treats – usually sugar filled!  Unfortunately, most of us will sacrifice our health and fitness in order to make the holidays work.  NOT THIS YEAR!

Here are some holiday tips to keep you and your family healthy and fit:

• Set Some Fitness Goals:  Without goals and a plan to go by it is just too easy to start missing workouts and ignoring your diet.  Don’t wait until January 1^st to set your New Year’s Resolutions:  set it today – act on it today!
• Have your “Tight” outfit ready:  Focus on being able to wear that sexy dress or muscle bearing shirt for any of your upcoming Christmas parties – there are always plenty of parties to go to.  Use that outfit as your motivation to eat clean and stay fit. 
• Use Moderation with your Cheat Meals:  Allow yourself to indulge but limit your portions!  Don’t used the holidays as an excuse.  “Life” still happens during and after the holidays.  Focus on enjoying your time with family instead of enjoying your time with food.
• Limit your TV Time:  Stay active – spend time with your family.  Plan skiing, snowboarding, sledding or snowshoeing outings.  This will help you avoid all those influential commercials that market food and holiday eating!
• Make it a Goal to do Something Active Everyday:  Park at the farthest stall when going shopping, don’t use a shopping cart – carry those heavy bags when shopping, decide to walk a few laps around the mall first before starting your shopping, take the stairs instead of the escalators/elevators.  Every little step makes a difference.
• Brush Your Teeth Following a Meal:  Who wants to eat after having clean teeth and minty fresh breath?
• Focus on  the Weight Training:  When short on time – focus your workout on the “weights” – Muscle aids in burning fat and will help fight off those extra calories you end up consuming.  Use short rest periods, heavy sets and/or high reps to incorporate “cardio” into your weight training.
• Keep a Clean Fridge/Pantry:  Don’t keep tempting foods in your kitchen.  Keep what’s available “clean”
• Balanced Eating:  Fill up on protein as it helps increase your metabolism and veggies as it takes more calories to digest than what they contain.
• Eat your Regularly Scheduled Meals:  This will prevent you from over indulging at those parties.  Don’t g to those Christmas events on an empty stomach – that’s a recipe for disaster.  Don’t forget to eat breakfast!
• Limit your ALCOHOL:  Excess alcohol contributes to fat gain!  We also keep our roads safe for everyone when alcohol is limited.
• Drink LOTS of Water:  Overeating is usually caused by dehydration.  Water also gives us a sense of fullness, so being properly hydrated will prevent is from over eating!

An unpredictable, extra-busy schedule can throw us off our daily fitness routines.  Let’s try to workout early in the morning before all the chaos begins.  Have a back up plan – an exercise DVD, or a jog around the neighbourhood.  Invite your houseguests to join you at the gym for a workout. 

Set your goals and enjoy!!!!

 

Jay Raymundo

Kids and Fitness

PLAYTIME

PUTTING FUN INTO FITNESS

 

My wife and I were recently blessed with the arrival of identical twin boys!  A total life changer!!  I already have a four year old daughter, but yet I still feel the need to step up as a father, husband and a role-model for my family.  I want to show my children that “active playing” is more fun than watching T.V. or “playing video games.”  Now don’t get me wrong, I know there’s a place for T.V and video games, both could be quite educational, and both can be used to keep your kids occupied during a long drive or even trying to get some work done – I know, I’ve used both mediums!  However, it isn’t the best long-term solution nor is it a lifestyle I want to promote.

 

I was looking at the statistics in Canada, and there has been a dramatic increase in unhealthy weights in children. Obesity rates in children have almost tripled in the last 25 years. Approximately 26% of Canadian children ages 2-17 years old are currently overweight or obese.  These children will grow up with numerous health issues and carry those issues into their adulthood.  There are also many social and psychological issues that children must face while growing up.  I don’t want this for my kids!

 

The Canadian Government even introduced the “Canadian Children’s Fitness Tax Credit”, because they feared what was happening to our kids and what kind of burden they would put on the economy as adults.  The Canadian Children’s Fitness Tax Credit is a non-refundable tax credit which began in 2007 which lets parents claim up to $500 in eligible fees for enroling a child under 16 in an eligible program of physical activity.

 

“We do not stop exercising because we grow old – we grow old because we stop exercising” – Dr. Kenneth Cooper

 

My daughter loves dance and gymnastics.  She also sees “daddy” exercising, and at four years old – she imitates me with her pushups, burpees, treadmill run (walk for her) and so many other exercises.  I also want my sons to see that “movement is fun!”  But, other than physical fitness – being active has many other benefits for kids:

• I want my kids growing up with the feeling of “success’, not necessarily winning, but just being happy about what they’ve accomplished and or completed.  I want them not to be afraid to set goals and go after them!
• FUN – it’s all about fun.  Playing sports is a great way to make new friends, learn new things, and develop new skills.
• I want my kids to grow up with an EDGE – sports, dance, and pretty much any active game will help develop children’s listening skills, balance and coordination, teamwork, leadership and social skills, strength and flexibility, which are all important while growing up.
• SELF –ESTEEM; I want my kids to learn that it’s ok to fall, as long as you get back up, it’s ok to lose as long as you try your best.  I want them to believe in themselves and be willing to take risks to reap the rewards.

“It’s the lack of faith that makes people afraid of meeting challenges, and I believe in myself.”  – Muhammad Ali

 

What kind of role model are you for your children?  Do you sit in front of the TV for hours?  Are you too tired to walk to the store?  Do your kids hear you when you make an excuse – why you can’t go to the gym today?  Wouldn’t you rather invest your money on a fitness program that the Canadian government will give you a tax credit for or would you like to invest that money in health care costs, such as prescription drugs for your child’s health issue?  As parents, we are the first step in creating our children’s lifestyle.  What kind of lifestyle do you want for your kids?

 

Jay Raymundo

Certified Personal Trainer and Father

Grocery Shopping

How to Read Food Labels

Healthy living is about choices.   Eighty percent of your results are going to come from your food choices.  The best ways to get those results are to choose foods that are lean and clean!  Here is a little quick cheat sheet on how to read food labels while you’re in the grocery store.  As long as you keep the bad food out of your kitchen, the less likely you are to fall off track or to cheat.  There are four basic things you should look for when you are comparing nutrition facts and labels, so that you can make the healthiest choice between similar products.  Look for:

1. TRANS FATS
   “ZERO” is what you should be looking for.  The lower the trans-fat the better.  Look at the ingredient list and if you see words like “partially hydrogenated, interesterified and/or stearate-rich oils” – DON’T buy it.  When it comes to fat, trans fat is considered by some doctors to be the worst type of fat. Unlike other fats, trans fat — also called trans-fatty acids — both raises your “bad” (LDL) cholesterol and lowers your “good” (HDL) cholesterol.  A high LDL cholesterol level in combination with a low HDL cholesterol level increases your risk of heart disease, the leading killer of men and women.
2. FIBRE

The more the better!  Fiber keeps you fuller longer and it also helps reduce cholesterol.  Dietary fibre is mainly needed to keep the digestive system healthy. It also contributes to other processes, such as stabilizing glucose and cholesterol levels.

1. SUGARS

Less is better!  Go for the product that has fewer grams of sugar.  Sugar causes a spike in your blood sugar and creates the insulin rush.  Think of sugar as the ingredient that helps your body store fat.

1. NUMBER OF INGREDIENTS

The fewer the ingredients the better.  When reading food labels, many people fail to read the ingredients list. The ingredients list is where you can find all the ingredients that were added to the food. This list is very important because it will tell you if a food contains unnatural and unhealthy ingredients. Because there are hundreds, maybe even thousands of unhealthy food ingredients on the market, it is almost impossible to remember all of them. In general, if the ingredients listed on the food label have a bunch of scientific words that are hard to pronounce, avoid it. The ingredients are listed in order of dominance. The most prevalent ingredients are listed first and the least prevalent ingredients are listed last. The first few ingredients should never be sugar, high fructose and fructose.

Now that you know what to look for when your grocery shopping, you can stock up on all your healthy meals.  You can also reduce your caloric intake by ten percent simply by slowing down between bites and taking a few breaths.

Jay Raymundo