The American Heart Association has released new recommendations for added sugar consumption. This is actually the first time a recommendation has been given, and just in time. Sugar intake in this country is at an all time high and the over consumption is being linked with increased risk for obesity, high blood pressure, type 2 diabetes and dyslipidemia (high cholesterol, high triglycerides, low HDL cholesterol and/or high LDL cholesterol).
This is interesting since in the past, fat has been the macronutrient that has been villainized. But looking at the data over the past few decades, intakes of protein and fat have either stayed the same or gone down. So all these extra calories are coming from carbohydrates; not whole grains unfortunately, but refined sugary foods.
The average American consumes about 300-350 extra calories per day in added sugars. This is equivalent to 79 grams or 22 tsp of sugar (1 tsp is equivalent to 4 grams of sugar). The new recommendations are 100 calories, 24 grams or 6 tsp for women and 150 calories, 36 grams or 9 tsp for men. To give you some perspective, one 12-oz can of soda has 33 grams of sugar.
A co-worker of mine, Nancy, was telling me about her success with fitness and weight loss recently. She has lost 7 pounds in 15 weeks, improved her fitness, gained strength and lost inches. She looks great – not just in her body – but in her smile and eyes. She is more energetic, her clothes have become more fun, and she is excited about her new body and new healthy focus.
When Nancy posted her success on her Facebook page she was surprised to see responses like, “What is your secret?” or “What did you do differently?” Some of these responses were even from former guests at The Resort.
Nancy has no secret, and she has no magic pill: she simply increased her calorie burn and decreased her caloric intake. This is what we teach here at Fitness Ridge: calories in vs. calories out, healthy, balanced eating and drinking, and increased cardiovascular and strength training. This is what works.
Spring is a great time to either begin or renew your quest for a healthy lifestyle. Part of this quest is often weight loss. Unfortunately many of us make the common error of setting unrealistic expectations of weight loss then find ourselves disappointed or disillusioned with this process then we end up frustrated and give up. To stop this pattern we must become educated so that we can set realistic expectations, meet them and find ourselves successful in our journey.
This guest post comes from Paige Corley, a Program Director at the Biggest Loser Resort at Fitness Ridge.
I was recently asked to address the whole ‘staying motivated‘ thing. This is a toughie because I am not one to distract you with flashing lights, fun music, fad classes, etc.
Your motivation to workout and to stay healthy can’t come from a please-distract-me-from-what-I-am-doing strategy… it should come from that base-line, honest level of I-am-doing-this-because-I-know-I-will-feel-better-after.
When you don’t feel like working out, that inner voice has to speak and say, “feeling like working out isn’t part of the game – do it anyway.” Then you just do it because you know you will be happy you did. This can apply to doing an actual workout – or to sticking to your meal plan – or choosing NOT to eat that extra dessert/serving of healthy food/etc. (more…)
Creating healthy habits is a lifelong journey – you won’t always feel the same from day to day, and you may need to make a consistent effort to create healthy habits that leave you feeling good. At the Biggest Loser Resort, we educate our guests on emotional eating and how to identify when you are actually hungry vs. emotionally hungry. If you find that you are snacking from boredom, stress, happiness, sadness – anything that isn’t actually true hunger, try the simple strategy of doing something else. But not just anything else – take a moment to practice self care. It’s still a “treat” that you can give yourself, and you may actually burn calories in the process rather than consuming!
Ever wonder if your workout routine is stale or needs to be changed? Well, basically you want to keep your body experiencing new things, so you want to change your workout routine with some regularity. Problem is that for many of us just coming up with one workout routine is tough (and time consuming).
Keep these things in mind when thinking about your workout routines:
You can change the order in which you do your exercises and this can be enough to trick your body. For example, if you are used to doing cardio first and weights second, do your weights first and then your cardio.
You can change the intensity of your cardio workouts. Some can be steady state workouts and others can be interval workouts (like treading). Stay away from getting on the treadmill and walking/running at the same speed each time. Mix it up. Add incline; add speed. Try going fast for every 2 minutes of 5. This will allow you to recover for the other 3 minutes. (more…)
Now in its eleventh season, Biggest Loserhas had individuals compete and teams of two, but ever more than that. Unless you count season seven. That’s when Ron Morelliand his son Mike Morellicompeted as the brown team, a team of three if you count honorary member Max Morelli, the youngest son in the family. Ron and Mike went on to the final four that season, but Max watched from home; at 17 he was too young to join the show. However, the trio lost astounding weight together at home and continue to support one another today.
You can hear all about the impressive story of this family’s journey to health in their upcoming book Fat Family, Fit Family, a group effort that includes contributions from Becky Morelli, “the mom,” who also has her own weight loss success story to share.
In the meantime, we caught up with Ron and Max during a recent stay at Biggest Loser Resort. It was Max’s third trip, and a first for Ron.
First, catch-up with Max, a young man we’ve had the privilege of watching grow and transform into an inspiring, healthy and smart “kid.” Since 2009 he’s lost more than 150 pounds, mostly during his stays at the Resort but also from a lot of hard work at home.
The question of replacing your exercise shoes is a toughie and varies depending on which activity you are doing, how often and at what intensity. Honestly, I don’t have an exact answer for you, but here are some things to consider when deciding if your shoes are in need of replacing:
Active Individuals: (running/walking 3-4 times a week; lower mileage) your running/walking/cross-training shoes should be replaced at least a couple of times per year.
Running Enthusiasts: If you are an avid runner or walker (exercise more than 4 times a week) you might need to replace them every 3-4 months.
Endurance Runners: If you are training for a triathlon, half- or full-marathon you will probably need to replace them every 2-3 months. (more…)
There are many choices when it comes to picking a weight-loss vacation. From boot camps to spa retreats, you can have an amazingly diverse range of experiences that will all lead to a leaner you. Although spending a week or two at a weight-loss destination may not get you to your final goal-weight, a weight-loss vacation can help you break old habits and find a new mindset.
Our guide to the best weight-loss vacations will give you an idea of the many kinds of healthy, fitness-oriented options available to you. These trips tend to be quite up-scale, providing high-end nutrition, accommodations and exercise facilities. We chose to focus primarily on destinations in the US, but there are a few featured spots outside of the country.
With the elimination ofJaquin “Q” Allenfrom Biggest Loser this week, the red team is officially out of this game. During week five he was confronted by teammates for not fulling committing to being there, and his wife Larialmy‘s request to send her home bought him one more week. For whatever reason, Q still didn’t meet his teammates’ expectations and with the lift of those silver tray lids, he went back to South Carolina.
Watch our exclusive one-on-one interview with Q, sponsored by MultiGrainCheerios, in which we see this funny’s guy personality, hear a lot about the Biggest Loser Resort experience, and how his on-show training prepared him to workout at home.
After spending one week apart, the longest the couple had ever been separated, Q says his wife was waiting with open arms and “didn’t shun me.”
We spoke with Q following his elimination and he talks about how the couple has grown as a result of their shared Biggest Loser experience. He says things have only gotten better, and they’ve learned to stop being each others enabler. Plus, Q talks about what life was like for the Unknowns at the new Malibu location for Biggest Loser Resort at Fitness Ridge, a place he calls “Disney World for fat people.” Listen now:
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