RIO Fitness Chicago® Tip:
Portion control, portion control, portion control. If overeating is your problem, one remedy is to always use small or child-size dinnerware. If you can fit less on your plate, you'll eat less. Try it this weekend!
Friday, February 24, 2012
Thursday, February 23, 2012
RIO Fitness Chicago® Tip:
Eating late at night is okay, ONLY if we haven't reached our specific daily calorie limit. Yes, the body does slow down our metabolism (how fast we burn calories) as it gets closer to bedtime, because it knows we won't be consuming during sleep; but as long as we haven't reached that limit, it's okay. If you don't know you specific daily calorie limit number, have a qualified health professional calculate it for you ASAP, because getting in/staying in shape, ultimately comes down to calories consumed vs calories burned. Consume more than you burn daily, and you will begin storing the extra calories as fat (stored energy). Regardless, nobody should ever consume under 1200cal/day, because it will cause the body to enter into starvation mode, which causes the body to: 1) Hold onto the fat we already have. 2) Store everything we eat as fat. 3) Burn muscle tissue as fuel, which will slow down our metabolism even more = more fat storing.
Eating late at night is okay, ONLY if we haven't reached our specific daily calorie limit. Yes, the body does slow down our metabolism (how fast we burn calories) as it gets closer to bedtime, because it knows we won't be consuming during sleep; but as long as we haven't reached that limit, it's okay. If you don't know you specific daily calorie limit number, have a qualified health professional calculate it for you ASAP, because getting in/staying in shape, ultimately comes down to calories consumed vs calories burned. Consume more than you burn daily, and you will begin storing the extra calories as fat (stored energy). Regardless, nobody should ever consume under 1200cal/day, because it will cause the body to enter into starvation mode, which causes the body to: 1) Hold onto the fat we already have. 2) Store everything we eat as fat. 3) Burn muscle tissue as fuel, which will slow down our metabolism even more = more fat storing.
Tuesday, February 21, 2012
RIO Fitness Chicago® Tip:
Do you have a healthy relationship with food/drink? Examples of an unhealthy relationship: 1) You eat/drink more based on emotions. 2) You view having good nutrition as a chore/punishment. 3) You say things like "I exercise so I can eat/drink whatever I want." Food and drink should NEVER be rewards for being active. Here's a graph to show the difference between real hunger and emotional hunger, which also shows a healthy & unhealthy relationship with food/drink.
Do you have a healthy relationship with food/drink? Examples of an unhealthy relationship: 1) You eat/drink more based on emotions. 2) You view having good nutrition as a chore/punishment. 3) You say things like "I exercise so I can eat/drink whatever I want." Food and drink should NEVER be rewards for being active. Here's a graph to show the difference between real hunger and emotional hunger, which also shows a healthy & unhealthy relationship with food/drink.
Monday, February 20, 2012
Thursday, February 16, 2012
Tuesday, February 14, 2012
RIO Fitness Chicago® Tip:
We can never go wrong with sun and beach vacations, but have you ever thought about an adventure vacation? One example, hiking through the gorgeous hills and mountains of Tennessee that are full of beautiful waterfalls, especially near Lookout Mountain, TN. Another, skiing/snowboarding through the fresh powder in Colorado, or Wisconsin. All great options, if you're for something different; and WI and TN are within driving distance of Chicago.
We can never go wrong with sun and beach vacations, but have you ever thought about an adventure vacation? One example, hiking through the gorgeous hills and mountains of Tennessee that are full of beautiful waterfalls, especially near Lookout Mountain, TN. Another, skiing/snowboarding through the fresh powder in Colorado, or Wisconsin. All great options, if you're for something different; and WI and TN are within driving distance of Chicago.
Monday, February 13, 2012
Friday, February 10, 2012
RIO Fitness Chicago® Tip:
Wine drinking this weekend? Order by the glass, not by the bottle. This way you're more aware of how much you're drinking. Moderation with alcohol is essential to see quick results, because it is one of the three quickest ways to gain body fat. It has the triple whammy of fat gain, because it has calories, raises levels of the body fat producing hormone cortisol, and it lowers levels of the body fat burning hormone testosterone. Try having a WHITE WINE SPRITZER (4oz white wine, soda water and a lime). It's half the wine and half the calories.
Wine drinking this weekend? Order by the glass, not by the bottle. This way you're more aware of how much you're drinking. Moderation with alcohol is essential to see quick results, because it is one of the three quickest ways to gain body fat. It has the triple whammy of fat gain, because it has calories, raises levels of the body fat producing hormone cortisol, and it lowers levels of the body fat burning hormone testosterone. Try having a WHITE WINE SPRITZER (4oz white wine, soda water and a lime). It's half the wine and half the calories.
Thursday, February 9, 2012
RIO Fitness Chicago® Tip:
If you have just three sodas, juices, or sports drinks a day, you're consuming over 16,000 tablespoons of sugar a year! All that sugar = body fat gain, because 1) if excess sugar is not burned immediately, it is stored as body fat & 2) it spikes our insulin (blood sugar) levels which triggers the body to raise levels of the body fat producing hormone cortisol. Start drinking more water! At least 80oz/day, and closer to 120oz if you exercise regularly. Water has zero cal/fat/sugar, and also will help prevent overeating, because many confuse that hungry feeling that the body wants a meal, when instead that hungry feeling is the body saying it's dehydrated.
If you have just three sodas, juices, or sports drinks a day, you're consuming over 16,000 tablespoons of sugar a year! All that sugar = body fat gain, because 1) if excess sugar is not burned immediately, it is stored as body fat & 2) it spikes our insulin (blood sugar) levels which triggers the body to raise levels of the body fat producing hormone cortisol. Start drinking more water! At least 80oz/day, and closer to 120oz if you exercise regularly. Water has zero cal/fat/sugar, and also will help prevent overeating, because many confuse that hungry feeling that the body wants a meal, when instead that hungry feeling is the body saying it's dehydrated.
Tuesday, February 7, 2012
RIO Fitness Chicago® Tip:
"Diet/gym starts tomorrow/on Monday." NO! Why put off 'til tomorrow/next week what we can do TODAY. Healthy eating & exercise are not a 4-12wk program that we stop, it's an every day lifestyle change. Once we understand that, we'll stop viewing them as chore/punishment, and it'll become easier to do daily.
"Diet/gym starts tomorrow/on Monday." NO! Why put off 'til tomorrow/next week what we can do TODAY. Healthy eating & exercise are not a 4-12wk program that we stop, it's an every day lifestyle change. Once we understand that, we'll stop viewing them as chore/punishment, and it'll become easier to do daily.
Monday, February 6, 2012
RIO Fitness Chicago® Tip:
If you have a smartphone with an app store, then you have access to hundreds of apps that can help you with healthy eating & exercise. Many are even FREE! Free apps we recommend: LiveStrong, Lose It!, and Nike Training Club. If you know of any other good ones, please comment them.
If you have a smartphone with an app store, then you have access to hundreds of apps that can help you with healthy eating & exercise. Many are even FREE! Free apps we recommend: LiveStrong, Lose It!, and Nike Training Club. If you know of any other good ones, please comment them.
Thursday, February 2, 2012
RIO Fitness Chicago® Tip:
Need motivation to start being more active? If you belong to a gym that has classes, get a bunch schedules and tape them to your fridge, bathroom mirror, and car dashboard. Have equipment or DVDs at home, leave them on the kitchen table or on the bed when you're not using them. When exercise is always present in front of you, it'll be a constant reminder to get it in.
Need motivation to start being more active? If you belong to a gym that has classes, get a bunch schedules and tape them to your fridge, bathroom mirror, and car dashboard. Have equipment or DVDs at home, leave them on the kitchen table or on the bed when you're not using them. When exercise is always present in front of you, it'll be a constant reminder to get it in.
Wednesday, February 1, 2012
RIO Fitness Chicago® Tip:
Eating healthier is just about making smarter choices. For example, try a healthier milk alternative like unsweetened almond milk. With only approx 30-40cal/serving its lower in cal, bad saturated fat, and sugar than cow's milk. It's also easier to digest, and less harsh on the digestive system in total because of the zero lactose and hormones given to the cows. Blue Diamond's unsweetened 'Almond Breeze' is an excellent brand.
Eating healthier is just about making smarter choices. For example, try a healthier milk alternative like unsweetened almond milk. With only approx 30-40cal/serving its lower in cal, bad saturated fat, and sugar than cow's milk. It's also easier to digest, and less harsh on the digestive system in total because of the zero lactose and hormones given to the cows. Blue Diamond's unsweetened 'Almond Breeze' is an excellent brand.
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