Habits Of Thin People

What are the habits of thin people anyway? And why don't they have issues with weight gain like most of us?

Or do they and we need to find out more...

It turns out they do have a few secrets up their sleeves! And after asking a few different people that were considered "thin" this is what I learned.

Thin people only eat when they are hungry. This is an issue for many people who eat when they are stressed or bored. This poor habit can be a game changer in a person's weight loss goals for sure. Simple solution, eat if you are hungry and if you do not feel hungry, don't eat!

Thin people are mindful of what they put on their plates, most eat minimal meat products and rarely eat processed foods. They also watch their portions, if they feel like having more then they will add it to their plate after finishing the first serving.

When snacking they all said they pour the amount they are going to eat into a bowl and they never eat out of the bag, which keeps the portion and calories down. This is always a smart approach to snacking. Most chose almonds, fruit and whole food snacks when they snacked. I am not a fan of processed so called "healthy" or "all natural" snack bars and was happy that none of them were either.

They were active, exercised 3-5 times per week, did weight training and some of the daily habits they practice are simple, such as parking away from stores to walk more, always taking the steps and every one I asked had a dog and walked everyday with their dog, which made me very happy since I am such a huge dog lover!

They enjoyed life, family and seemed to have  a good group of friends. The one thing I realized is they took life day by day, they did not stress out as much as most of us do, they all seemed to live in the present and did not have that crazy go, go, go high energy. In a world where this is the normal way of life it was refreshing to experience in people. If our goal is trying to live a healthy, fit life then maybe we all need to evaluate the way we are living. Just a thought :)

Thank you to the fabulous "thin" people that helped me with their input on this blog. If together we can help just one person we have served our purpose!

www.fithealthyandfabulous.com

Hot Weather and Exercise. How to Stay Fit and be Safe Outdoors!

In the summer months we are more likely to switch our workouts to the outdoors, but with the excessive heat that we have been experiencing it not a good idea to just make a quick switch from the gym to the outdoors. Your body needs time to adjust to higher temperatures and the environmental changes of the increased temperatures; it can take several days of heat exposure and exercise combined to adjust your body and reduce the risk of heat injury and illness. 

When exercising in higher temperatures, your body’s core temperature rises, releasing blood into the capillaries of your skin to cool your body down, which then reduces the blood supply available to the muscles that you are working, less blood and oxygen are delivered to the power source that is moving you forward and less blood moving out the waste products from these areas. As this waste builds up in the muscles, it will slow you down!

Start with 15-minute sessions of outdoor exercise, avoid working out during peak temperature and humidity, depending where you live, this time frame varies, you can gradually increase your workout time over the next 10-15 days to ensure your body is safely adapting.

This approach will help your body adjust, you'll sweat more and sooner, but you'll also be losing fewer electrolytes, allowing your body to adjust properly which leads to a lower body core temperature, a decreased heart rate response to exercising, and a lower chance for dehydration and electrolyte depletion.

Here are a few of my personal tips:

Be aware of your medications, antihistamines, blood pressure medications, anti-depressants, anti-inflammatory, cold medications, cholesterol and many other medications can interfere with the body’s ability to adjust to heat and throw off the body’s electrolyte balance and increase the risk of dehydration.

Drinking fluids containing caffeine before a warm weather workout can also cause you to generate more heat and increase your heart rate. Try to stick to plain water.

Avoid dark colored clothing; wearing lighter colors will help reflect the sun's rays. Wear comfortable, lightweight clothing.

Please no hats! I see so many people wearing hats in the heat! We release a lot of heat through our head and hats hold in too much heat. If you want to protect your eyes use a visor or wear a headband to keep sweat out of your eyes. I use a bandana but that can even be too hot if not put on correctly.

Always wear sunscreen! Try to work out early in the day or later before it gets dark.

Please be Aware of Heat Illnesses and Symptoms:

Heat Cramps are caused by an electrolyte deficiency/imbalance from exercising in hot weather. Symptoms to look for are sharp, stabbing pain in a muscle, more common in the leg muscles, but it can also occur in the diaphragm, which causes a very painful side stitch/pain. If you experience these symptoms, stop exercising, drink fluids containing electrolytes, cool your body with wet compresses and get to a cooler area immediately. Always seek medical attention if you do not feel better. 


Heat Exhaustion is caused when the body is unable to dissipate enough heat that is generated during exercise in hot, humid conditions as well as a loss of electrolytes in our bodies. Symptoms to look for are a moderate rise in body temperature, nausea, dizziness, vomiting, headache, weakness, loss of coordination, heat cramps, profuse sweating with moist and cold skin that causes goose bumps, as well as a rising heart rate and fatigue. If you experience any of these symptoms, stop exercising immediately, slowly drink fluids containing electrolytes, cool the body with wet compresses, get to a cool area and lie down with your feet elevated a few inches above your heart. It is best to seek medical attention because heat exhaustion can quickly progress to the more dangerous heatstroke. 


Heatstroke is caused when our body's thermoregulation fails, again the body cannot dissipate the heat generated during exercise due to one or more of the factors mentioned in the illnesses above and the core body temperature rises to 105°F or higher. Symptoms of heatstroke can be the same as heat exhaustion but the person also experiences more serious symptoms such as lethargy, extreme weakness, confusion, disorientation, unconsciousness, accompanied by cessation of sweat and hot, dry skin. Heat Stroke is dangerous and can lead to convulsions, seizures, coma, and even death. Get medical attention immediately by calling 911, if possible move the person to a cool area, remove clothing, and apply cool water compresses, if possible place ice packs under arms and groin.

Exercising is a great way to stay active, healthy and happy, be aware of the changes in your environment to assure your maximum results and safety!

For more Health and Fitness tips go to www.fithealthyandfabulous.com

© Copyright 2013 Gina Mastrogiovanni 

The 'Effective" 30 Minute Workout

Do you always feel pressed for time but want to get in shape? The truth is the 30 Minute Workout is all you need 3-5 times per week to get in shape and feel stronger and more confident about your body!

Start each exercise with one set of 10-20 reps and move on to the next exercise, you will do this for three sets total with no breaks.

The Chop Squat Jumping Jack - Start in a squat position with your hands clasped low, raise your hands up over head and jump up straight at the same time, that is one rep. Be sure to push off from your heel and not loading the move off of your knees! - 20 reps

Dips - Sit on a bench or step, place your hands on a bench beside your glutes, slightly push off the bench and lower your body down until your arms are at a 90 degree angle and push back up until your arms are straight, be sure not to lean forward and push out, doing so will put all of your weight on your shoulders, this is a tricep exercise. - 10-15 reps

Plank Press Up - Start in a plank with your forearms on the floor, raise up on to the right hand and then the left then come back down to your right forearm and then left, switch at 10 reps to lead with the left arm. Be sure to hold you're belly in and keep your back straight, form is everything on this one! 10 reps each side

Scissor Jumping Lunges - swing your arms as you jump into a reverse lunge, do this at a fast pace for cardio and fat burning. Stay focused on your form this also works your balance and is best done in front of a mirror. - 20 reps each side

                  

Punch Kicks - Start in a sitting position on the floor, raise both hands in a fist, punch your right fist toward your left knee as you raise your left leg, do the same with the left fist toward your right knee.- 15 reps each side

Push Ups - An oldie but goodie! I prefer my push ups on a bar incline so I do not put too much pressure on my weak shoulder/rotator cuff, this allows me to keep a full plank position and do the full amount of 15 reps - 10-15 reps

Always add your weights for strength training to promote muscle mass (not size) and burn more calories.

For a more health and fitness tips and a personalized fitness routine that will get you in the best shape of your life contact us at www.fithealthyandfabulous.com     

Tricep Dips

Five Quick And Effective Fitness Tips

Five Quick Fitness Tips. How to achieve your health and fitness goals in a fast paced world!

Busy schedules, high stress level, sleep deprivation, finance restrictions and a lack of a good support system can really hinder the ability to achieve a healthy, fit lifestyle! But don't worry there are ways to get there, but the approach should be slow and steady not fast and abrupt. And with all the fad diets and quick fix options that are being presented to consumers it is hard to know which way is really the right way.

Tip 1: Set goals and write them down.  A journal is a powerful tool! As you start your journey to be fit and healthy it is wise to keep journaling and go back to the beginning every so often to check how far you have come, check off the areas that you were not as successful and write them again, then read them out loud and think of the reasons why you may have fallen behind in these areas.

Tip 2: Drink lemon water as soon as you wake up. This is something I have been doing for years, it hydrates your body, kick starts your metabolism and helps start the day with a healthy approach, it also makes you mindful of your diet and healthy food choices for the day.

Tip 3:  Meditate about what is on your mind every day. Keep what makes you happy in your life and remove the negative thought patterns. Always practice positive self-talk, this is a common mistake many people make in their everyday lives, you have to value and invest in yourself before anyone else will!

Tip 4: Exercise! A body in motion is a healthy one! I cannot say this enough, we need to move to keep our bodies healthy and fit. We all should be doing some form of exercise every day, including balance, cardio and strength training 3-5 days per week. Hiring a personal trainer is not a luxury, it is a necessity to keep you on track and accountable to your health and fitness goals, it also has the ability to assure you a healthy, pain, illness and injury free future.

Tip 5: Add one healthy food or drink at a time, replace it with something that is healthy, for example you can swap soda or a sweetened drink for chilled herbal tea with honey there are so many delicious blends available to make this transition easy. For a snack you can replace potato chips with kale or whole grain organic chips found in your local health food store. There are many healthy options, just read the ingredient labels carefully, just because something says "organic" and "natural" does not mean it is.

Living a healthy and fit lifestyle is easier than you think, you just have to make the right choices and educate yourself on how to do so. Hiring a certified personal trainer, health coach or registered dietitian can be a great starting point to a healthy, happy and fit future!

For more information and fit tips go to www.fithealthyandfabulous.com

Healthy Aging and Exercise For Older Adults

The research is in on Healthy Aging and Exercise For Older Adults and Senior Citizen Fitness Programs!

Living a healthy lifestyle with the appropriate exercise and nutritional program is one of the best ways to enjoy good health, a longer life, improve your memory and mental abilities at any age. For older adults being fit can keep you out of an assisted living or nursing home facility and help you avoid age related injuries. As a matter of fact even people that are already in adult-senior care facilities can regain mobility, mental sharpness and a stronger body when they participate in a well rounded, safe and effective fitness program.

The best fitness program will include activities that address the three major areas for older adults, which are balance, aerobic capacity and strength. While all three of these are important, strength training is particularly important as we age because we start to lose muscle mass and function starting in our 30's. This is a condition called sarcopenia. People who are inactive can lose an estimated 3% to 5% every decade starting as early as the age of 30. This causes reduced mobility, overall strength and arthritis as we continue to age.

This week I was out to dinner with my 78-year-old father, there was a woman in her eighties sitting next to us. We somehow started talking and she said she was having issues with her knees, was taking multiple medications and that she already had one surgery and still needed to have the other knee operated on too. Noticing that she was overweight I asked her what she did for exercise, she laughed and said I am "too old" to exercise. The truth is the very reason she was in her unhealthy state was most likely due to lack of exercise, poor diet, being overweight and putting too much of that extra weight she was carrying on her knees on a daily basis throughout her lifetime.

It’s never too late to create new healthy living habits, starting a new exercise program today will prevent muscle deterioration, improve bone density, build strength, increase your stamina and longevity with an improved overall quality of life!

The CDC recommends 150 minutes of moderate intensity exercise per week, break that down to 30 minutes per day for five days per week for older adults and it is pretty easy to accomplish because most either work part time or are retired. So come on what are you waiting for? NOW is YOUR time to live the best life, a life filled with strength, balance and healthy, happy days ahead!

To start your new adult fitness and exercise program contact us at www.fithealthyandfabulous.com

Being Fit Is A Lifestyle!

One of the first things you need to do to get started on the road to a healthy and fit lifestyle is to realize that being fit is a lifestyle! With all the popular trends and mindsets such as the latest diets, new year resolutions and set time frames to get in shape and healthy, people forget that it is something that you need to learn and incorporate into your everyday life.

Despite all the latest diets and trends there is not a quick fix or fast way to get healthy and fit, Effective, long lasting results take time and patience which is why I always tell my clients to be patient with themselves and approach a new program with accountability, motivation and a specific goal that has been documented and discussed with their coach in advance. It is important to understand that the way you lose weight could be the way you gain it back if you do not stick to your new program,  I have often seen fast weight loss gained back just as fast it was lost. As far as the fitness part goes, it takes weeks to see the results of a good fitness and exercise program when incorporated with healthy food choices and portion control.

Healthy food choices, strength training, cardiovascular fitness and a healthy positive outlook together are a great combination for a major transformation in your overall health and to live the best life you could ever dream of!

Get Motivated To Workout!

Do you find it hard to get motivated to workout and exercise? Do you think that it takes a lot of time to exercise and see results?

The truth is you do not have to work out like crazy or commit to several days a week to get results. You just have to be consistent and find a program that works for you and learn to live a better lifestyle too.

Too many good intentioned people jump into a new fitness routine with everything they have, but the reality is this often leads to them getting stressed out, feeling frazzled at the amount of time it is taking each day, they get overwhelmed and lose interest just as fast as they started the program!

The ideal way to achieve success at your fitness goals is to integrate a workout routine "into" your lifestyle by setting smaller and very specific goals with the mindset to reach each one at a slow and steady pace. Taking this approach has a proven success rate and keeps people interested in living a healthy lifestyle for the long term.

My workouts are only three to four times per week for 30-45 minutes each. I design all of them to be fast, effective and to fit my busy lifestyle, except for my Barre class which I do once per week for one hour, I LOVE this class, it challenges me to go to different levels and has a great group of women that teach and take the class! I get my cardiovascular in on the elliptical, stationery bike or just within my workout routine by increasing the tempo of the circuit I am doing. I always strength train with the right amount of weight to be effective, work my core and do balance exercises too.

Get Motivated To Workout! Set up a specific workout designed to fit into your life not complicate it! If you need help contact us at Fit, Healthy and Fabulous we will design a program that will work for you and your schedule, one that will keep you accountable and on track too!