10 Nutrition and Fitness Ramblings

Hello everyone! I hope you all had a nice weekend. I didn’t know what to write about today so I figured I’d write about everything! Kind of a health and fitness ramblings, if you will. Well, here we go!

  1. Talking about posture isn’t very sexy. Everyone wants to know how to lose weight and what they should eat. I’ve dealt with hundreds of people and poor posture is actually a much more serious issue for most people than just about anything else I see. If you want to look like you lost 10 pounds in a few seconds just improve your posture.
  2. One of the best ways to work on your posture is work on your breathing. Lie on your back and blow up a balloon in as few breaths as possible. Notice where your breathing is coming from. Think about that on a regular basis and you’ll start to notice how much better you feel in your back and shoulders. 
  3. Don’t be afraid to be strong! Strength more than anything else is what gives us a good quality of life. Don’t believe me? Ask someone who’s fallen and can’t get up. Yes, you need other physical qualities, too, it’s just strength is the only one that actually helps all the other ones. In other words being flexible doesn’t really help your strength but being strong can definitely help your flexibility.
  4. I’ve said these two things more times than I can count, but they can be said enough: Consistency is the most important thing and nutrition is at least 80%-85% of losing weight.
  5. If you know that an apple is healthier than a Snickers Bar than you already know what you need to know about nutrition. Now it’s about figuring out what’s getting in your way. Common things I’ve seen are scheduling, stress and disengagement with your body.

    What’s healthier? I’ll bet you know.

  6. You don’t really want to lose weight. You want what you think losing weight will get you. It may be feeling better, looking better, getting off some medication or something else entirely. Figure out what that is and you have a much better chance of achieving your real goal.
  7. You’ve got to show up!! Have I mentioned yet how important consistency is? No one can help you if you don’t show up. 
  8. If you want to lose weight, 1-2 pounds per week is what you want. That’s it. It might not sound like much, but that can be 15 pounds in three months! How about 25 pounds by the end of 2017? Would you be happy with that?
  9. If you would be happy with that, then you need to 
  10. Have fun!!! I know that exercise might not be your favorite thing in the world, but try to find some way to enjoy the process. If you do, your results will be dramatically better.

Have a great week, everybody!!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way
510-754-7113
Mitch@CastroValleyFitness.com

The Fountain Of Youth

We all know the story of the Fountain of Youth. It’s a fountain that restores the youth of anyone who bathes in its waters. 
Fountain Of Youth

It looks nice doesn’t it? Well, as I’m sure you know this picture isn’t real. That doesn’t mean that Fountain Of Youth isn’t real, though! It’s just not this kind of fountain.

What if I told you that there is actually something out there that

  • Helps your joints feel better
  • Strengthens your tendons, ligaments and muscles
  • Helps your immune system
  • Gets you stronger and better able to do every day things like carry groceries, walk and go up stairs
  • Helps your mood
  • Helps your heart
  • Helps brain function

I know this sounds like it’s too good to be true, right?

Fountain of Youth

Well, as you can see from my fancy picture IT IS TRUE!!

You might be wondering what it is I’m talking about. Let me tell you.

It’s exercise!!

I’m sure you knew that, didn’t you.

In all seriousness, I’ve worked with many people of all ages and many in their 40s, 50s, 60s, 70s, and even older. I’ve seen first-hand how proper exercise can affect people. I’ve seen people of all ages get all sorts of benefits and actually start enjoying it!

Listen, I know that exercise isn’t some people’s favorite thing to do. Believe me, I understand. I get it. It’s just that I’ve seen the “switch” turn on for some of the those same people and it’s amazing to watch.

I guess what I’m trying to say is that age really is “just a number” for the most part. I’ve seen that when people stop giving in to their preconceived notions about what has to happen as we age, amazing things occur.

Yes, I know that some things are inevitable. I know we can’t stop the aging process. Things happen that we can’t control. I also know that we have members in their 50s, 60s, and 70s that are absolutely kicking butt and seeing improvements all the time and the ones that are seeing the best results are the ones who don’t obsess about their age and use it as an excuse.

We have a saying in our gym that we never want to be the person who needs help carrying their groceries out of Safeway. There’s no reason this apply to you, as well.

Let’s go over a few things you can do to get going:

  1. Do something. Obviously this is kind of important but just get started. Go for a walk. Do some squats or pushups. Just get moving and go from there.
  2. Forget about what you are “supposed” to do at your age. The people that are constantly talking about how old they are tend to also be the ones who let their own mind prevent them from feeling better.
  3. Find some people. If you are someone to whom exercise doesn’t seem all that fun, look for some people. The community we have in our gym makes a huge difference.

If you need some help trying to figure out how to make any of this work for you, please let me know.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way
510-755-9191
CastroValleyFitness.com
Mitch@CastroValleyFitness.com

3 Things You Should Know About Cardio

One of the most potentially confusing things about exercise is cardio. I always hear people say they “need to do more cardio” when they want to lose weight that. Well, this isn’t necessarily the case.

Today I’m going to let you know three things you might not know about cardio, how it relates to weight loss and how you can get it to work better for your goals.

Let’s get started!

  1. You don’t burn that many calories when you’re doing regular cardio exercise. I’m sorry to tell you this, but you just don’t. For example, if you run at a 12 minute mile pace for a half hour, which for many of us is pretty darn fast, you’ll burn off about 250 calories. That means that if you’re feeling like you deserve a little something like this for your efforts: You will actually be taking in somewhere between 150 and 300 calories in excess of what you just burned! On top of that the better you get at running, the fewer calories you will burn as your body becomes better and more efficient.
  2. For weight loss, interval-style cardio training is the way to go. As we talked about last week strength training is the most important exercise you can do for weight loss. Having said that, if you are going to do some cardio, interval-style cardio the way to go. Interval-style cardio has the additional benefit of raising your metabolism after you are done. In other words, you will continue to burn additional calories even after you stop exercising. Now to get this to really work you must push yourself pretty darn hard, but that shouldn’t be a problem for you, right? 
  3. You can get creative with your cardio. At our gym we do all kinds of things to get that cardio effect. You don’t have to just walk on a treadmill or ride a stationary bike. We do different kinds of circuits. Try this one: 10 squats, 10 pushups, and a 30 second plank. Do each exercise as fast as you can (with good form, of course). Rest 30 seconds between each set and do 4 sets. If you’re not breathing heavy afterwards, re-read what I said above about working hard.

Well, I hope this gives you a few ideas you can use to help get more out of your cardio training. Please let me know if we can help.

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way in Castro Valley
510-754-7113
Mitch@CastroValleyFitness.com

4 Reasons Strength Training For Women is More Important Than Men

I’ll bet when I say the words “Strength Training” a picture like this comes to most people’s minds:
strength training for women

My question is why not a picture like this?

strength training for women

I know that many women feel a little weird about heading over to “that part of the gym”. By “that part” I mean the free weight area but I want to help change that.

You see, I believe that there are reasons that strength training for women is actually more important than it is for men!

Today I want to talk about a few of those. Let’s get started.

  1. Strength. One of the things we say at our gym is that we never want to be the person who has to say “Yes” when the cashier at Safeway asks if we need help out. If we want to live independant lives we have to be physically strong to some extent. I don’t mean we have to be able to lift up 500 pounds, but when I hear our female members tell me they could carry a bag of soil to their backyard by themselves when previously they had to wait for help, it really makes me smile.
  2. Healthy bones. One of the biggest issues women face is osteoporosis. This is a condition where the bones become fragile and weak. You can see how that would be a problem. Well, strength training is the best way to combat this. Just as you don’t want to be the person who needs help out of Safeway, you also really don’t want to be the person who can’t get up from the floor after a fall.
  3. Focus on you! One of the biggest issues women face is time. Women, and Moms in particular, tend to put themselves last. Strength training for women can be a great way to, not only get some physical benefits, but emotional benefits, as well. Taking some productive time for yourself will make you a better mom, wife and friend and believe me when I tell you, if your husband is worth anything he wants that for you, too.
  4. Self-Appreciation. I don’t have to go into how images in the media can be damaging to women. We all know that. It’s a very deep-seated issue. Well, I’ve seen strength training help many women feel so much better about themselves. When women realize that they are more than just a number or a body size they can really start to see how amazing they are without having to conform to someone else’s standards. I know from personal experience that when you are able to do things in the gym you know you couldn’t do before, it is an incredible and empowering feeling. 

These are just a few reasons and, of course, there are many more reasons that matter to each individual. As I said before, I think it is just so important for women to feel empowered and confident in their bodies and I’ve seen strength training help with this time and again.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Castro Valley Fitness
2861 Grove Way in Castro Valley
Mitch@CastroValleyFitness.com
510-755-9191
Cell-510-754-7113

 

What’s your “thing” about food?

I was having a conversation last night. It was with a man who is about 60 years old and in pretty decent shape. He might have some weight to lose but nothing crazy. He has a physical job which helps keep him in decent shape. At one point he asked me about nutrition. He asked me in different words, but it’s a question I hear some version of all the time:

What is your “thing” about food?

You see, there are approximately 1,000,000,000,000 different “things” about food out there.

  • Low-carb
  • Keto
  • Paleo
  • South Beach
  • Cleanses
  • Vegan
  • Vegetarian
  • Weight Watchers
  • Raw
  • Detox
  • No Fruit
  • All Fruit
  • Liquid Diets
  • HCG
  • Blood Type Diet
  • Intermittent Fasting
  • a s**t ton more

The list goes on and on and on and will only stop when the weight-loss industry is no longer the multi-billion dollar monstrosity it currently is.

Well, what are you supposed to make of all this and what about the original question:

What is your “thing” about food?

Let me first say this. One of the things that bothers me most about all this is that there are people who profit greatly from making this all seem very confusing. It shouldn’t be. In fact the simpler it is, the better the chance it will actually work. Please remember that the next time you want to try out a diet that has you taking periodic lab tests to let you know if it’s safe to eat tomatoes this month.

What I’d like to do today is give some basic strategies on which you can build your nutrition program. In other words I’m going to let you know what my “thing” about food is.

Let’s get started.

You ready?

This is going to be pretty deep.

Get ready for some knowledge bombs!!

You should do some jumping jacks to warm up for this.

OK.

Here we go.

I’m excited!!

In 3…

2…

1 and 1/2…

1…

and…

NOW!

Your diet should be comprised mainly of high-quality nutrient dense foods. That means lean protein, fruits and vegetables, healthy fats and an appropriate amount of starches.

          Mind. Blown.

HOW ABOUT THAT, Y’ALL!!!!!!!!!

No seriously, that’s it.

I mean it.

Really.

Yeah, nothing about carbs giving you cancer or everything but carbs giving you cancer or insulin blowing you up or nightshades or only eating organic kale or taking my super-special raspberry ketone coffee bean supplements for only $49.99 a week or not eating anything that was made more than 4.5 miles from your house or blah blah blah blah blah…..

That’s all I have. Sorry.

I know that just writing this:

“Your diet should be comprised mainly of high-quality nutrient dense foods. That means lean protein, fruits and vegetables, healthy fats and an appropriate amount of starches”

isn’t going to fill up a book that rockets to the top of the best-seller lists but it’s all I have.

I can see you’re a little disappointed.

I kind of feel bad, now.

OK. Let me explain.

Let’s start here. In 2014 an Journal of the American Medical Association study showed that any diet works. High carb, low carb and everything in between. You can read about it here:

https://www.sciencedaily.com/releases/2014/09/140902171148.htm

In case you don’t feel like reading it, the key finding is this:

“In an analysis of data from nearly 50 trials including about 7,300 individuals, significant weight loss was observed with any low-carbohydrate or low-fat diet, with weight loss differences between diet programs small, findings that support the practice of recommending any diet that a patient will adhere to in order to lose weight.”

In other words, any diet that a person will stick to can work.

We are all different. We like different foods, we have different schedules, we have different lifestyles, we have different priorities, we have different food sensitivities, we have different goals, etc. Given all of this, there can’t be one “magic” diet that will fix everyone.

Billy has a schedule that allows for him to eat six meals a day. Lucinda works at a job that doesn’t allow her to take 3 or 4 breaks each day so all she can do is lunch. Harvey is severely lactose intolerant so any dairy is out of the question, but Josephine loves her cottage cheese each night. Which diet is correct? All of them!

Let me give you a few quick guidelines to think about when putting together your nutrition plan.

  1. It’s all about you! As I said before it all works but you have to find out what works best for you. Look at the foods you like, how different foods make you feel, your schedule, your goals and needs, and very importantly, your willingness to do it! If you don’t want to go low-carb, please don’t! You don’t have to. Remember that everything works as long as you apply it!
  2. Consistency is everything. Everything does work, but only if you do it consistently. In this case we’re looking at about 85%. In other words count all the meals you eat in a week. Include every single one, snacks and all. 85% of those should be according to your plan.
  3. Beware of diets that demonize food. Let me say this in as straightforward a way as I can. You can be perfectly healthy eating meat, carbs and dairy. You can also be perfectly healthy NOT eating meat, carbs and dairy. Or any combination of the three. Any diet that tells you that any one type of food is bad for everyone or one type of food is good for everyone is probably a diet that uses itself as more of a religion that a sustainable diet. Of course, if that works for you in a successful and sustainable way, then GREAT! Keeping doing it! Just know that it doesn’t necessarily work that way for everyone else.
  4. Think long-term. What good is a diet that loses you fifteen pounds in three weeks if you put that fifteen pounds back on in the next three weeks? If you can’t see yourself sticking with a diet (or at least a pretty close version of it) for a long time, you are setting yourself up for failure.
  5. Know what success is. When losing weight, 1-2 pounds a weeks is what you’re looking for. I know it doesn’t sound sexy but this is what will work long-term and, most importantly, losing weight this way will allow you to keep it off more successfully. There are all sorts of physiological reasons for this that I don’t want to get into here.
  6. Nuts and bolts. If you’re eating high-quality nutrient dense foods, your plate should look something like this. This doesn’t mean this is exactly perfect for everyone, but if you start here and make whatever personal adjustments you need using the guidelines above, you’ll be on the right track. 

This all may seem pretty simple but remember what I said before. It should be. The simpler it is, the easier it will be to stick to and THAT is what truly matters. Not whether your blood type determines you should eat zuchinni or not.

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach
Castro Valley Fitness
2861 Grove Way in Castro Valley
510-755-9191
Mitch@CastroValleyFitness.com

 

How Fitness Confuses People

I want to do something a little different today. A few weeks back I put this question out on Facebook:

What are you most confused about when it comes to fitness or nutrition?

Fitness Confusion

I got some great questions that I thought would help a lot of people so I decided to post them here today. Let’s get started!

Jay – How does a person begin to workout when you have absolutely no clue as to what to do or where (or even how) to start?

This is a great question! So many people just don’t know how to start and that just stops people in their tracks! My answer is to keep it simple. First, what are your goals? They don’t need to be complicated. At first it may be as simple as wanting to feel a little better and more energetic, or lose a few pounds. Second, just do something. If you don’t do anything right now, schedule a walk 3 times per week. The key is to understand that progress is what you’re looking for. You want to build sustainable habits. If you feel you need a little more instruction or accountability, hire a trainer. Obviously, I think there’s value there. The overall key is to keep things simple. Nutrition and fitness should be simple! Find something you enjoy doing, schedule time to do it and just do it. The keys to this are just being consistent, working hard, engaging in the process, and following whatever program you’re doing. I hope this helps. If you want to talk more about this just let me know. I know that there is sooooo much info out there and so many people have a lot invested in trying to make it sounds really complicated. It really doesn’t have to be. When you are writing I’m sure you have a process you go through. This is the same thing.

Michael – Negotiating my back injury and aging into an effective routine. I haven’t found my groove, and I desperately want to feel better about my body and health.

injuries can definitely make it difficult for many reasons, not the least of which is simply the fear of making it worse. Unfortunately, this can be the worst aspect of an injury and can lead people to actually make it worse through inactivity! As I told Jay, the key is to keep it simple. If you have an injury it is imperative to focus on your basic movement and posture. Most back issues actually have more to do with your hips and how they move then the back itself. I don’t know if this is the case for you, but even if it isn’t, improving your hip movement will always be something that will help your back to some extent. If you want to find your groove my advice to you would be to figure out your schedule and figure out how much time you will devote to some exercise. Notice how I said “will devote to some exercise”, not “can devote”. You have to 100% honest with yourself about what you will do even it’s only once a week for 15 minutes. The worst thing you can do is tell yourself you’ll do something 4 times a week and then not be able to follow through. You’ve got to get your mindset in a good place and build from there. Remember that you are looking for progress and a way to build sustainable habits. I hope that helps.

Darcy – I think for me it is a combination and how fitness and nutrition work together. Does a person who is training for a marathon eat differently than someone who is preparing to lift weights? Does someone who wants to lose weight eat differently if they are working out regularly, sporadically or not at all?

Your question is definitely a little complex. To put it simply, your goals definitely determine how you eat. You should certainly eat differently if you were a distance runner as opposed to a weightlifter, although how this looks does vary from person to person depending on their body type, how they respond to different foods and where they are now with their nutrition. As far as weight loss, there would be some difference if someone is working out but not as much as you may think, at least initially. Remember that calories determine weight loss and in the grand scheme of things we actually don’t burn that many calories during exercise. One mistake that people make when they’re trying to lose weight is that think that because they’re exercising they can eat more than they really can. An easy calculation when trying to lose weight is to multiply your weight by about 1.4 or 1.5 to determine calories if you are very active. For example an active 180 pound person may be able to lose weight at about 2500 calories per day. Now, that’s not a very aggressive number and it’s just a starting point. For a more sedentary person we multiply by 1.2 or 1.3 and get about 2200 calories. We can adjust from there.

Monica – Why does my body seems to stick around a certain weight? Breaking through plateaus is very difficult.

Your question really comes down to survival, which is our body’s primary function. In other words, our body ALWAYS wants to conserve as much energy as possible to ensure survival. When we want our bodies to change in some way we are challenging that. It takes energy to change! We really have to trick and force our body to lose weight. This is another reason why crash diets don’t work in the long run. Our body is going to do anything it can to snap back to where it was because it’s panicking! Another reason is that as you lose weight, your metabolism will slow down. This means that eating a certain way may enable you to lose some weight but at a certain point you will hit your maintenance level of caloric intake. At that point you need to adjust your diet and take in fewer calories. Remember that it ALWAYS comes down to calories. If you’re not losing weight it is ultimately because you’re eating too many calories. Sometimes it’s just hard to make those adjustments.

Ernie – I see all those dead lifting videos does that help sciatica? I have old herniated discs (L5 area), and I wonder what is safe for a couch potato at 55?

I’ll say to you what I said to Michael. When you have an injury the most important thing to work on is posture and good movement. The deadlift is a great exercise but only if you have good form with it. I’m not sure what you mean by dog style core thing, but focus on increasing your hip mobility and improving your hip alignment. One of the biggest causes of sciatica is when the hips are misaligned and move poorly. As far as what is safe, start out with walking if you don’t do that much. Set up a schedule and stick to it. Also, when you walk do your best to make sure you are walking in a heel-toe fashion. That will keep you in at least acceptable alignment. You can build up from there. The key is to move, though. Not doing anything is going to cause your symptoms to get worse, not better.

I hope this helps you out with a few things. Let me know if I can help you with any of your fitness confusion!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
2861 Grove Way in Castro Valley
510-754-7113
MitchRFitness@gmail.com

Shape Your Path For Weight Loss

I had a great conversation with one of our members last week that I thought I would share. They were having some trouble losing weight. We talked about a few things and they felt their main problem was portion control. We talked a little while longer and they mentioned that, when eating dinner, they would bring all the food over to the dinner table in serving bowls and help themselves.

I made the suggestion that they might leave the food on the kitchen counter and prepare the plates there. The idea was that by having the food in a little more inconvenient place it would make them less likely to eat after they were actually full.

Well, fast forward one month and they’ve lost 8 pounds.

I’ve heard this referred to as “Shaping The Path”. (Thank you Precision Nutrition!) Essentially it means that you change your surroundings to better reflect your values and goals. In this case, it was pretty easy for them to just keep refilling their plates with all the food right in front of them so they just made it harder to do that. This is a very powerful concept and as you can see, it can result in some big results with just a small effort.

Today I’m just going to give you a few easy ideas on how to shape your path.

1. Get The Bad Food Out Of The House Let me ask you a quick question.

Are you more likely to eat bad food if it’s in your house or out of your house?

We all know the answer to that one, don’t we? You can tell yourself all you want that you’re not going to dive into that ice cream or bag of chips, but if it’s in your house it will eventually be eaten. I’m not saying you can never bring ice cream home again, but maybe instead of buying a half gallon you just go to The Ice Creamery and get a cone or buy a single serving size? Who cares if it costs more that way. Isn’t it worth a couple of bucks to be healthier?

2. Use Smaller Plates. All sorts of research has shown that using smaller plates causes you to unconsciously eat less food. Take a look at the picture below.

Same portion, smaller plate

You can see how you’d be more likely to put more food on the bigger plate, right?

3. Bring Healthy Snacks to The Office. What about when you’re at work and they have that bowl of candy or plate of cookies out for everyone? You can’t just toss that out or you’d have Mabel from HR furious at you! (I know from experience that you NEVER want anyone from HR angry with you!)

One thing we know is that when you try to change an activity you need to replace it with something else. In other words, just telling yourself not to eat one of the cookies is a tough way to go. A better way is to replace that habit with another one. Bringing some healthy snacks to the office, like some fruit, is a better way to go. When you’d usually go for the chips just reach into your bag and grab an apple instead. If that does’t work than find something you’ll do that will work.

These are some easy things that anyone can do with just a little effort but as always, it’s really about finding what’s right for you and your life. The possibilities are endless! Many times it’s just about figuring out what’s really getting in your way. This can be tough sometimes so if you need any help, please drop me a line and let me know. We’ll talk it through and get you Shaping Your Path in no time!

Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
510-754-7113
www.MitchRFitness.com
MitchRFitness@gmail.com
http://www.Facebook.com/MitchRothbardtFitness
http://fast-metabolism.com Boost Your Metabolism With My Free Report

Menopause – Where Did This Weight Come From?

Today we have a special guest post from one of trainers Diane Anderson. Many women have asked about menopause and Diane is certainly more qualified to speak to it then I. Thanks, Diane!

Menopausal weight gain—it’s real, it’s necessary, and it’s the most stubborn weight gain you’ll ever experience. Menopausal weight gain has been viewed as part of the aging process and a result of eating too much and/or exercising too little. For years people have been telling us to eat less, exercise more, and diet harder to lose weight. The problem is the harder you try to lose weight by dieting alone, the the harder it is to do it! You’re gaining weight because your fat cells are responding to lower hormonal levels, a drop in metabolism, and an overriding need to maintain your physical and emotional health during the menopausal transition and beyond. This doesn’t even count the emotional issues that occur during menopause and what happens when we get emotional? Here’s a hint: we don’t crave salad!

Menopause

Not What We Crave Under Stress

There are several things that play a role in this weight gain:
• Hormone fluctuations – reduced levels of estrogen lowers our metabolic rate (the rate at which the body converts stored energy into working energy) which leads to increased fat storage. Your fat cells grow larger to start producing estrogen for you.
• Loss of muscle mass – this occurs naturally due to age, hormonal changes and decreased physical activity.
• Inadequate sleep – many women have trouble sleeping during this time and poor sleep is linked to weight gain.
• Increased insulin resistance – women often become insulin resistant as they age which can make losing weight more difficult.
On top of that, fat storage shifts from the hips and thighs to the abdomen during menopause.

What’s a woman to do???

Diet
Dieting too aggressively not only makes your midlife fat cells larger, it makes your menopausal experience worse! That being said, in order to lose weight calories must be reduced. During and after menopause, the number of calories a woman burns during rest declines. Although you may want to try a very low calorie diet to lose weight quickly, this is actually the worst thing you can do. Restricting calories to low levels causes loss of muscle mass and a further decline in metabolic rate. Eating more nutrient dense foods such as more fruit and vegetables and lean protein, and watching portion sizes instead of drastically slashing calories is a much better alternative.

A good diet may also reduce those pesky hot flashes and night sweats. Weight loss that occurs in conjunction with a low-fat, high whole grains, fruit and vegetable diet may help to reduce or eliminate hot flashes and night sweats associated with menopause, according to a 2012 Kaiser Permanente study.

Exercise
You need to move during your midlife years more than you have ever needed to before. Most people become less active as they age. Exercise is the only way to stimulate the release of fat from your fat cells. Regular exercise will help fight fatigue, recharge your metabolism, reduce mental sluggishness, improve your sleep, stabilize your moods, diminish food cravings (did someone say chocolate?), reduce hot flashes, achieve greater mobility, balance and agility, strengthen your bones, and stabilize your blood sugar. It keeps your joints and muscles strong. It helps your bowels work well. It relieves depression and stress. It just improves your overall health and helps to live a longer life. This sounds good doesn’t it?

What type of exercise is best?
• Strength training helps build muscle mass and improves metabolism. It also helps maintain and improve bone mass and density. This is a huge concern during menopause! I’m sure you’d heard of osteoporosis and osteopenia. This is one of the main reasons that we emphasize strength training at our gym. Let’s put it this way: if you only have time to perform one type of exercise, this would be it.
• Low impact aerobics such as walking, swimming, cycling, and dancing.
• Add some time of activity to your daily schedule.

What should you do now?

Do something. Pick up those weights to build your muscle and strength. Boost your metabolism, recharge your battery, and feel your best.

Throw away your scale, but not your common sense. Give up extreme dieting, but not your desire to be healthy, fit and strong. Think of a lifestyle approach, not a deprivation approach. Eat as clean a diet as you can – load up on the protein, vegetables and fruit – reduce or eliminate processed foods.

Menopause

Let go of control, but not your commitment to take care of yourself.

Our bodies are wondrous and beautiful in all sizes and at all stages of life. Menopause is a pivotal stage of female passage, awakening us to new and rewarding ways of living. Form a partnership with your maturing body, embrace its changes, and experience health and self-acceptance as you journey through your midlife years and beyond.

By Diane Anderson

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
510-754-7113
www.MitchRFitness.com
MitchRFitness@gmail.com
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http://fast-metabolism.com Boost Your Metabolism With My Free Report

Your One Thing For Weight Loss!

Last Saturday we held a weight loss workshop at our gym. In it we talked about many things, but one of the most important was habits. You see, motivation and willpower don’t last. All sorts of research has shown that. The other thing is that the bigger the change we want to make, the more that holds true!

It all comes down to how we’re wired as humans. We want to survive! That means our bodies don’t want to change. They want to expend as little energy as possible to maintain survival!

Think of it this way: our bodies are still worried that during the winter we might have to go days without food so it doesn’t want to waste any energy on tackling that huge monster known as losing weight!

weight loss monster

              Zumo The Weight Loss Monster

The good news is that while the research may be down on relying on motivation and willpower, it’s very positive on the effectiveness of habits! These are things we do without even thinking about. You know how so many of us tend to reach for those snacks when we’re stressed out? That’s a habit.

Anyway, at the workshop Cindy asked what the one habit I would recommend to people would be. I mentioned eating slowly/mindfully. I’ve seen, and experienced myself, the effect of this. You may not realize that it can take about 10-15 minutes for your brain to realize that you are full. Think of all the food you can eat in that time!

Slowing down and really paying attention to your hunger signals can pay huge dividends in terms of portion control. I’ve seen people come to some massive realizations just by practicing this habit alone!

If you want to try this here are some hints:

  • Figure out how long it usually takes you to eat and aim to make it just 3 minutes longer. This may be harder than it seems! Build up slowly from there.
  • Eat sitting down with no distractions (TV, phone, etc.)
  • Put down your fork between each bite
  • Chew your food 1-2 times more than you usually do.

Please let me know if this something you need any help with. The key is to focus on progress. There is no perfection. Adding just a little of time each week can go a very long way!

Let me know if you need any help!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength
http://fast-metabolism.com Boost Your Metabolism With My Free Report

The ABC’s of Fat Loss

Hi everyone! Today’s post is going to be a little shorter than usual because I’m getting ready for this Saturday’s 5 Things You Should Know About Weight Loss, But Don’t workshop.

Since the workshop is going to be about things that are a little different, I wanted to go over a few other things that people should already know.

  1. Calories in, calories out. In order to lose weight you must burn more calories than you take in. That’s it. There are no magic food combinations that will help you burn belly fat or anything like that (no matter what certain TV doctors may tell you). Now, even though this concept is simple, that doesn’t mean it’s easy. We do need to establish some basic facts, though.
  2. Every diet works. There have been a number of studies that have shown this. High carb, low carb, high fat, low fat, etc. The key is finding the diet that best works for you. The one you will stick to. THAT is what is really the determining factor.
  3. A lifestyle not a “diet”. The closer your diet is to the way you want to live the rest of your life, the better chance it will work long-term. You don’t want to lose weight only to have it come back, right? Forget the extreme diets and deadlines. If you make sustainable changes to your lifestyle the weight will come off and STAY off!

That’s all I have today but I’m going to have a lot more this Saturday at our workshop. You can get all the information you need here:

5 Things You Should Know About Weight Loss, But Don’t

It’s only $9.97 to attend and if you don’t get something good out of it I’ll give you your money back. I know it can help unlock some misconceptions people have about losign weight. If you’ve ever had that frustration you should come.

Please let me know if you have any questions. Have a great day!

Mitch Rothbardt, CPT, PN Level 2 Lean Eating Coach, FMS
Mitch Rothbardt Fitness at 2861 Grove Way
Castro Valley’s Premier Fitness Facility
I Help People Discover Their Strength