More research is being conducted to show the efficacy and effectiveness of phone-based coaching for fitness and weight loss. Here is more evidence that weight loss results can become reality using phone coaching:
Researchers from the Veterans Affairs Ann Arbor Healthcare System in Michigan recruited participants to test the Aspiring to Lifelong Health Program [ASPIRE], to determine whether a phone-based program of selfmanagement for weight loss would be feasible to deliver and would help participants achieve clinically significant weight loss.
Fourteen sedentary, obese adults aged 41-66 participated in the program. They received a pedometer, food log book and treatment manual outlining the small change program. They each scheduled weekly phone calls with a lifestyle coach, during which they reviewed the prior week’s goals and developed new goals for the following weeks. After 12 weeks, data showed an increased intake of fruits and vegetables and an approximate weight loss of 8 pounds per participant. The study authors concluded that the phone based program had the potential to reduce rates of overweight and obesity among veterans. This research further validates the Fitness by Phone® programs that we offer. Research and actual client results over the past 12 years have shown that phone based coaching is more effective and cost-efficient over traditional personal training. If you, or someone that you know, is trying to lose weight, why not consider finding out more about phone-coaching and how we can help you find the results you are looking for?
If you are interested in giving it a try call me at 505-797-3778
Wednesday, March 31, 2010
Monday, March 29, 2010
Exercise Reduces Anxiety
Anxiety: A feeling of apprehension and fear characterized by physical symptoms such as palpitations, sweating, and feelings of stress. Anxiety disorders are serious medical illnesses that affect approximately 19 million American adults. These disorders fill people's lives with overwhelming anxiety and fear. Unlike the relatively mild, brief anxiety caused by a stressful event such as a business presentation or a first date, anxiety disorders are chronic, relentless, and can grow
progressively worse if not treated.
The February 22nd issue of Archives of Internal Medicine published a systematic review of The Effect of Exercise Training on Anxiety Symptoms Among Patients. The
analysis revealed that exercise training significantly decreased anxiety scores among patients with a chronic illness.
The results showed that patients who exercised regularly reported a 20 percent reduction in anxiety symptoms compared to those who did not exercise. The review of research in this area found that exercise programs lasting 3 to 12 weeks resulted in significantly larger decreases in anxiety than programs lasting more than 12 weeks.
They also found that exercise sessions that lasted longer than 30 minutes showed larger effects than durations of 10 to 30 minutes. “We found that exercise seems to work with just about everybody under most situations,” said study co-author Pat
O’Connor, professor and co-director of the UGA Exercise Psychology Laboratory. "Exercise even helps people who are not very anxious to begin with become more calm.”
“Our findings add to the growing body of evidence that physical activities such as walking or weight lifting may turn out to be the best medicine that physicians can prescribe to help their patients feel less anxious,” said lead author Matthew Herring, a doctoral student in the department of Kinesiology, part of the UGA College of Education.
progressively worse if not treated.
The February 22nd issue of Archives of Internal Medicine published a systematic review of The Effect of Exercise Training on Anxiety Symptoms Among Patients. The
analysis revealed that exercise training significantly decreased anxiety scores among patients with a chronic illness.
The results showed that patients who exercised regularly reported a 20 percent reduction in anxiety symptoms compared to those who did not exercise. The review of research in this area found that exercise programs lasting 3 to 12 weeks resulted in significantly larger decreases in anxiety than programs lasting more than 12 weeks.
They also found that exercise sessions that lasted longer than 30 minutes showed larger effects than durations of 10 to 30 minutes. “We found that exercise seems to work with just about everybody under most situations,” said study co-author Pat
O’Connor, professor and co-director of the UGA Exercise Psychology Laboratory. "Exercise even helps people who are not very anxious to begin with become more calm.”
“Our findings add to the growing body of evidence that physical activities such as walking or weight lifting may turn out to be the best medicine that physicians can prescribe to help their patients feel less anxious,” said lead author Matthew Herring, a doctoral student in the department of Kinesiology, part of the UGA College of Education.
Tuesday, March 23, 2010
Heathful Dining on a Dime
Great Article in the New York Times with some great healthy recipes that are inexpensive.
"To create these inexpensive meals, Ms. Shulman relies on pantry staples like pasta and rice, adding beans and peas for extra nutritional value. Vegetables like onions, cabbage and carrots are also great for those on a budget, are easy to find and can stay fresh in the refrigerator for an extended period, she explains. Here are five cost-conscious ways to eat healthfully. "
Check out Healthy Recipes in the New York Times Healthful Dining Article!
"To create these inexpensive meals, Ms. Shulman relies on pantry staples like pasta and rice, adding beans and peas for extra nutritional value. Vegetables like onions, cabbage and carrots are also great for those on a budget, are easy to find and can stay fresh in the refrigerator for an extended period, she explains. Here are five cost-conscious ways to eat healthfully. "
Check out Healthy Recipes in the New York Times Healthful Dining Article!
Best Fast Food Salads
Best Fast-Food Salad Entrées
Side salads are almost always low in fat and calories -- as long as you don't overdo the dressing and avoid fatty extras, like cheese. Here are some picks for healthy main-dish salads:
| McDonald's | Calories | Fat (g) | Fiber (g) | Sodium (mgs) |
| Grilled Chicken Caesar Salad with 1/2 pack low-fat Vinaigrette | 230 | 9 | 3 | 1045 |
| NOTE: A pack of Butter Garlic Croutons adds 50 calories, 1.5 g fat, and 140 mg sodium. | ||||
| Wendy's | Calories | Fat (g) | Fiber (g) | Sodium (mgs) |
| Mandarin Chicken Salad With 1/2 pack low-fat Honey Mustard Dressing | 205 | 3 | 3 | 820 |
| NOTE: Crispy Rice Noodles add 60 calories, 2 g fat, and 180 mg sodium per pack. | ||||
| Subway | Calories | Fat (g) | Fiber (g) | Sodium (mgs) |
| Roast Beef Salad with 1/2 pack of fat-free Ranch Dressing | 150 | 3 | 3 | 985 |
| Burger King | Calories | Fat (g) | Fiber (g) | Sodium (mgs) |
| Chicken Caesar Salad with 1/2 pack light Italian dressing | 245 | 9.5 | 3 | 1220 |
| Jack in the Box | Calories | Fat (g) | Fiber (g) | Sodium (mgs) |
| Asian Chicken Salad with 1/2 pack low-fat Balsamic Vinaigrette | 160 | 2.5 | 6 | 770 |
| NOTE: Wonton strips add 110 calories and 6 g fat per serving. | ||||
Information from Web MD
Friday, March 19, 2010
March 2010 Newsletter!
Just posted my March 2010 Newsletter to the website. You can view it at: Bodies Be Fit March 2010 Newsletter!!!
Tuesday, March 16, 2010
Urban Workouts
I found a very inspiring article about Urban Workouts
If you're stuck in the city, consider some of these options:
Ledges, overhangs, horizontal overhead poles – Perfect for pull-ups and muscle-ups. Hit some knees-to-elbows if there’s room to swing.
Vertical poles – Climb these. Pigeon droppings make for a worse payoff than wild coconuts, but at least you’ll build great grip and pulling strength. Traffic lights are pretty easy to climb (plenty of handholds).
Benches, turnstiles, weird public-owned stone cubes masquerading as art – Leap these. Box-jump them. If the bench is mobile, lift it. If you’ve got stones, try to lift the stone.
Hills – Sprint them. Grok crawl up them, then back down. Don’t worry; you can wash your hands after.
Stairs – You can also sprint these, but I like climbing them hand over hand (if there’s room to grab, that is) from underneath, ninja style. Just don’t let go at the top.
Construction sites – Sure, they’re slightly dangerous and it’s probably illegal to trespass, but there’s so much to do! Heavy slabs of metal to drag and deadlift, shards of concrete to hurl, structures to climb, and if you’re unwilling to go all the way in, you can usually find sandbags lining the perimeter.
Cars – Outrun them. Yes, I’m serious. No, I don’t mean in the street, neck-and-neck with the hulking metal beasts, but on the sidewalk, using the cars as motivation. And if you see a pregnant mother trapped beneath a wrecked one, you can always call upon your ATP and lift the back end.
Dumpsters – Push and pull them, treat ‘em like big stinky weight sleds.
Buildings – Scale them, if you dare. Enter them to reveal massive staircases (see “Stairs” above).
Little old ladies trying to cross the street – Carry them! It’s much faster than simply lending them an arm and walking them to the other side. Plus, it works your core.
Click Here to Read Full Article
If you're stuck in the city, consider some of these options:
Ledges, overhangs, horizontal overhead poles – Perfect for pull-ups and muscle-ups. Hit some knees-to-elbows if there’s room to swing.
Vertical poles – Climb these. Pigeon droppings make for a worse payoff than wild coconuts, but at least you’ll build great grip and pulling strength. Traffic lights are pretty easy to climb (plenty of handholds).
Benches, turnstiles, weird public-owned stone cubes masquerading as art – Leap these. Box-jump them. If the bench is mobile, lift it. If you’ve got stones, try to lift the stone.
Hills – Sprint them. Grok crawl up them, then back down. Don’t worry; you can wash your hands after.
Stairs – You can also sprint these, but I like climbing them hand over hand (if there’s room to grab, that is) from underneath, ninja style. Just don’t let go at the top.
Construction sites – Sure, they’re slightly dangerous and it’s probably illegal to trespass, but there’s so much to do! Heavy slabs of metal to drag and deadlift, shards of concrete to hurl, structures to climb, and if you’re unwilling to go all the way in, you can usually find sandbags lining the perimeter.
Cars – Outrun them. Yes, I’m serious. No, I don’t mean in the street, neck-and-neck with the hulking metal beasts, but on the sidewalk, using the cars as motivation. And if you see a pregnant mother trapped beneath a wrecked one, you can always call upon your ATP and lift the back end.
Dumpsters – Push and pull them, treat ‘em like big stinky weight sleds.
Buildings – Scale them, if you dare. Enter them to reveal massive staircases (see “Stairs” above).
Little old ladies trying to cross the street – Carry them! It’s much faster than simply lending them an arm and walking them to the other side. Plus, it works your core.
Click Here to Read Full Article
Monday, March 15, 2010
The Difference Between Type 1 And Type 2 Diabetes
The Difference Between Type 1 And Type 2 Diabetes by Fitness Tips For Life
What is the difference between type 1 and type 2 diabetes? There are many ways of explaining this depending on how you look at it. There are differences in the causes, physical factors and treatment.
Causes of Diabetes
Diabetes mellitus of either type 1 or type 2 is a condition where the body either does not produce enough insulin to regulate blood sugar levels, or does not respond adequately to insulin, or both. If it is not treated, this causes an excess of sugar or glucose in the blood, leading to complications. Eventually, if severe and left untreated, it would cause death.
In type 1, the cells in the pancreas that produce insulin are lost, so the body simply cannot produce the amount of insulin that a normal person needs. Often the cells are destroyed by an autoimmune attack, probably as the result of a virus. People who develop type 1 tend to be otherwise generally healthy and of normal weight.
In type 2, the cause is usually a combination of reduced insulin production and the body becoming insulin resistant so it does not effectively use the insulin that it has. This is often associated with middle or old age, hypertension, and/or being significantly overweight.
In both cases, heredity also plays a part. Some people seem to be genetically disposed to develop diabetes. Type 1 diabetes comes on without warning and prevention may not be possible, although some studies suggest that vitamins D and B3 may play a part.
Type 2 is usually preceded a period of pre-diabetes where symptoms are not so severe. If you have type 2 diabetes in the family, you are over 40 and either you have high blood pressure or you are overweight, you should have your blood sugar tested from time to time. If symptoms are caught early you may be able to avoid developing full diabetes.
Age of onset of Diabetes
Type 1 is often called juvenile diabetes because it often begins in children and adolescents and usually comes on quite suddenly without warning. Type 2 more often develops later in life and can be preceded by a long period of pre-diabetes where symptoms exist but not to the point where diabetes would be diagnosed.
It is possible for children to develop type 2 and also for adults to develop type 1, so this is not a true difference between type 1 and type 2 diabetes. However, the fact remains that most diabetic children have type 1, even though type 1 accounts for only 10% of the diabetic population.
Treatment of Diabetes
Type 1 diabetes is usually treated with insulin injections. Patients are likely to have to inject insulin for the rest of their lives unless they have a pancreas transplant.
Type 2 diabetes can often be controlled with a combination of dietary modifications and oral medication. In some cases, diet alone is enough to manage it. In others, insulin injections become necessary at some point. However, type 2 is generally easier to manage because the body is still producing some insulin in most cases.
All diabetics need to monitor their blood sugar and try to follow certain dietary guidelines to avoid blood glucose spikes.
Psychological factors of Diabetes
Generally speaking, people with type 1 diabetes feel that they have a very different condition and often like to make this clear. Because of the differences in causes, particularly the fact that weight plays a part in type 2 but not type 1, there can be a perception that type 2 is avoidable and therefore to some extent the fault of the sufferer, while type 1 is not seen that way. Although this is only a perception and not a true difference between type 1 and type 2 diabetes, it is important to be sensitive to these feelings when dealing with diabetics of either type.
Click Here to View Article
What is the difference between type 1 and type 2 diabetes? There are many ways of explaining this depending on how you look at it. There are differences in the causes, physical factors and treatment.
Causes of Diabetes
Diabetes mellitus of either type 1 or type 2 is a condition where the body either does not produce enough insulin to regulate blood sugar levels, or does not respond adequately to insulin, or both. If it is not treated, this causes an excess of sugar or glucose in the blood, leading to complications. Eventually, if severe and left untreated, it would cause death.
In type 1, the cells in the pancreas that produce insulin are lost, so the body simply cannot produce the amount of insulin that a normal person needs. Often the cells are destroyed by an autoimmune attack, probably as the result of a virus. People who develop type 1 tend to be otherwise generally healthy and of normal weight.
In type 2, the cause is usually a combination of reduced insulin production and the body becoming insulin resistant so it does not effectively use the insulin that it has. This is often associated with middle or old age, hypertension, and/or being significantly overweight.
In both cases, heredity also plays a part. Some people seem to be genetically disposed to develop diabetes. Type 1 diabetes comes on without warning and prevention may not be possible, although some studies suggest that vitamins D and B3 may play a part.
Type 2 is usually preceded a period of pre-diabetes where symptoms are not so severe. If you have type 2 diabetes in the family, you are over 40 and either you have high blood pressure or you are overweight, you should have your blood sugar tested from time to time. If symptoms are caught early you may be able to avoid developing full diabetes.
Age of onset of Diabetes
Type 1 is often called juvenile diabetes because it often begins in children and adolescents and usually comes on quite suddenly without warning. Type 2 more often develops later in life and can be preceded by a long period of pre-diabetes where symptoms exist but not to the point where diabetes would be diagnosed.
It is possible for children to develop type 2 and also for adults to develop type 1, so this is not a true difference between type 1 and type 2 diabetes. However, the fact remains that most diabetic children have type 1, even though type 1 accounts for only 10% of the diabetic population.
Treatment of Diabetes
Type 1 diabetes is usually treated with insulin injections. Patients are likely to have to inject insulin for the rest of their lives unless they have a pancreas transplant.
Type 2 diabetes can often be controlled with a combination of dietary modifications and oral medication. In some cases, diet alone is enough to manage it. In others, insulin injections become necessary at some point. However, type 2 is generally easier to manage because the body is still producing some insulin in most cases.
All diabetics need to monitor their blood sugar and try to follow certain dietary guidelines to avoid blood glucose spikes.
Psychological factors of Diabetes
Generally speaking, people with type 1 diabetes feel that they have a very different condition and often like to make this clear. Because of the differences in causes, particularly the fact that weight plays a part in type 2 but not type 1, there can be a perception that type 2 is avoidable and therefore to some extent the fault of the sufferer, while type 1 is not seen that way. Although this is only a perception and not a true difference between type 1 and type 2 diabetes, it is important to be sensitive to these feelings when dealing with diabetics of either type.
Click Here to View Article
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