To all my Personal Training clients and TEAM CSD fitness peeps!!!
I want to thank you all for supporting me in my quest to bring a safe and effective fitness program to Silver Lakes….
I could not do it without each and every one of you..
Thank you from the bottom of my heart!
Your trainer: Patty
Tweak of the Week: Burn 100 Calories Anywhere
Exercise will help you reach your weight-loss goals — we know that. But a recent Scottish study of roughly 20,000 adults also found that exercise reduces stress, eases anxiety, fights depression, and boosts happiness and energy levels. The study found that participants could get these benefits with as little as one 20-minute workout per week.
While we recommend more than one workout per week for weight loss, anything is a good start. In fact, you don’t even have to hit the gym to burn calories! The study found that almost any type of physical activity works: cleaning your house, gardening or brisk walking.
If you can’t fit in a full-on workout, here’s a list of activities that will burn around 100 calories. As an added bonus, most of these motions have to be done anyway, so by tweaking them just slightly you’ll be burning more calories while cleaning your house, yard or car.
How to Clean and Burn Calories
Do these chores at a brisk pace. Try not to take breaks and use some elbow grease to get things sparkling. It might also help to turn on some tunes and time yourself, trying to do it a little faster each week.
Washing Windows — 30 minutes will burn about 150 calories.
Doing the Dishes — Skip the dishwasher and do them yourself to burn 75 calories in 30 minutes.
Rearranging Your Room — 30 minutes of moving furniture burns 225 calories.
Vacuuming — Burn about 100 calories in 30 minutes.
Painting — Tired of your beige bedroom? Pick a new color and burn roughly 100 calories per 20 minutes of painting (think Karate Kid).
Cutting the Grass — Mowing the lawn will burn 160 calories in 30 minutes, as long as you’re pushing the mower yourself.
Washing the Car — Burn about 150 calories in just 30 minutes (bikini optional).
Gardening/Raking Leaves – The digging and raking you do are big-time calorie burners. You can burn up to 100 calories in just 15 minutes!
Biking — A leisurely bike ride (approximately 10 mph) will burn more than 100 calories in 40 minutes. Grab the family and get pedaling!
Swimming — No need to go all Michael Phelps here. Just a 15-minute slow swim will burn about 100 calories.
Frisbee — A fun 30-minute Frisbee toss with your kids or friends will burn about 100 calories and hardly seem like exercise at all.
Pushing a Baby Stroller — Pushing a stroller burns about 60 calories in 20 minutes. Don’t have a baby? I’m sure your relative, friend or neighbor will be happy to lend you theirs.
Walking — It’s one of the simplest ways to burn calories because you don’t need anything to get started. Fifteen minutes of brisk walking will burn approximately 100 calories. A brisk daily walk at lunch time or after work will make a difference.
Dancing — Who doesn’t love to shake it? 20 minutes of dancing at a moderate pace will burn 100 calories. As Lady Gaga says, “Just Dance!”
*All of these numbers are based on a 150-pound individual.
Of course, regular workouts can be fast and effective, too!
Posted by one of our fit females:
Thank you for sending these to me! I can absolutely tell I have went down a great amount.....I am happy with the results I have gotten in these last 6 weeks and would be happy here just because It's so far from where I was at and more so I have made INCREDIBLE changes(I.E. my eating habits and my physical activity) I couldn't really ask for more than that. That being said I am totally ready to give this last 6 weeks everything I have and go out with a bang! And the kids all look super cute and my kids look happy and I know they are healthier too as they are reaping the benefits of mommy trying to live a healthier life style They actually ate Cauliflower with mixed veggies last weekend and LIKED IT!!! I actually found out that I liked it too! It was one of those foods that got denied entry into our home growing up because my mom didn't like it. Next on the list to try is Asparagus.......Thanks again Patty,YOU ROCK!!!!
Making healthy changes to your lifestyle can be very, very overwhelming. There is so much information out there about what you should eat and what you shouldn’t eat. What exercises you should do and what exercises you shouldn’t do. For someone just learning about fitness or healthy eating, it can be a lot to take in.
Fitness Tip: Persistence! - Violate this step and you'll never achieve permanent results. A10-year study was recently conducted which proves that persistence is the single most important aspect of any diet or exercise program. The study followed a group of people (Group #1) who exercised and dieted very strictly, but sporadically. They were compared to a group of people (Group #2) who exercised mildly and followed a very basic diet, but Group #2 never varied from their routine. Even though Group #2 exercised and dieted far less than Group #1, they achieved 68% better results than those who exercised and dieted very strictly, but only occasionally. When it comes to exercise, persistence really does pay off
Nutrition Bars…or Candy Bars?
"If you’re running a marathon or embarking on a rigorous three-day hike, there may be a place for more traditional energy bars with high calorie and carbohydrate counts, but for most of us, who are just boarding a plane or bouncing between meetings, an apple or handful of nuts is a much better option".
Do you eat protein bars? If so - when?
FIT FEMALES RULE!!!!
Eat breakfast within 15 minutes of waking up followed by a meal every 3-4
You must fuel your body (not starve it) to get your metabolism revving and
keep your blood sugar stable starting first thing in the morning. Your body is in a fasted
state when you wake up because you have not eaten for 8-12 hours. Being in a fasted
state means your body wants to store fat. Your metabolism is in the gutter at this point
and you are definitely not burning fat. Also skipping meals increases your likelihood
of metabolic syndrome which includes decreasing your good cholesterol, increasing
your blood pressure and worst of all increasing your belly fat. Why is this? Fasting
decreases insulin sensitivity which means your body becomes insulin resistant, or it has
trouble removing glucose from the blood. Do not skip meals!