It has been since 1992 that the government has updated it's food pyramid. For many people the food pyramid has been confusing to understand. Now it is called My Food Plate and seems to be simple to understand. One of the most asked questons from my clients is, "What should I eat?". I always refer them to the myfoodpyramid.org website because it has been a valuable source of information for nutritional education, but often I have had to navigate through the website with them to help them be able to use it. So I am excited that it is updated! This is your tax dollars at work so take advantage of it. It is a free service that helps you custimize a diet plan that is based not on fads, but basic nutritional standards. You can enter your age & weight & it will calculate for you how many calories that you should consume & what types of foods you should choose to eat. There is tons of helpful nutritional information. Check it out! http://www.choosemyplate.gov/
After weeks of anticipation, Total Woman Gym & Spa is having an open house party this weekend! April 1st, 2nd & 3rd is an opportunity to come by and check out this beautiful facility. They really know how to put on a party. There will be food, prizes, lots of fun things for the kids to do and most importantly many discounts on training packages and membership prices. This will be the last weekend for the founding members discount, which is only $49 to start & $29 per month! At this price you will be able to take advantage of personal training packages specially priced for this opening. Please stop by and say hi and I'll give you a tour. I will be there Saturday 10am - 6pm and Sunday 10am - noon. One of the greatest assets this gym offers is a full service spa. The best way to end a vigorous work out is to relax with a customized massage or facial! Another aspect that I love is that you are able to purchase your membership online if you choose. No pressure sales or sneaky price scales. The prices are online in black and white and you can take advantage of that if you like. Come & enjoy the party without worrying about a sales pitch! Check out website: TotalWomanSpa.com/MissionValley
Can you feel it? Ok... right now its a bit chilly, but just around the corner are warmer days. As the warmth and colors of springtime approach, new opportunities are presenting themselves to Fitness For Life. First of all, I will be training at a brand new state-of-the-art woman's fitness center in Mission Valley, Total Woman Gym & Spa starting in April. I am looking forward to working with an entire team of fitness professionals all excited about helping woman reach their goals. Check out their website: totalwomanspa.com. Also for spring I am in the process of working on my very own fitness studio for those ladies that aren't into the gym scene and don't need a spa setting to get a good workout. Stay tuned for more details as they unfold. This weekend we will be having a garage sale Saturday & Sunday morning, so stop by if you need a great bargain!
I love Valentines Day! I love it because it is all about love. What's better than love? I got a big smile on my face today while driving home from work when I saw various people walking around with their gifts of love. One lady was carrying a couple of bags and had a heart shaped balloon floating above her. Then a man came around the corner with a bunch of beautiful flowers. I just thought it was really nice that there is a day simply dedicated to expressing love. Love is a good thing. This is a good day to remember to express love to yourself. So often we really don't show the kind of love that our body needs. Try positive talk for a starter. Every time self negative thoughts start to beat you up, quiet them down with a positive thought about yourself. Get plenty of sleep, drink plenty of water, eat fresh foods, and give your body the exercise it needs. To finish it all off, soak in a hot bath, get a massage or relax with a good book. Show your body some love and it will show you some back. So many complaints that I hear from clients can be somewhat alleviated by these few simple lovely tips!
Many people believe that they can't exercise when they find out they have osteoporosis. Although prevention of bone loss begins with a consultation with your doctor, once you are cleared for exercise it is one of the most important actions that you can take to help prevent further loss of bone. Weight bearing exercise is needed in order to build bone density. There are many elements of safety to remember such as avoiding forward bending and twisting of your spine while strength training. I can help create a safe, effective, personalized routine for you and make sure that your exercise is pain free and that you are maintaining good posture throughout your workout. The best program to combat osteoporosis combines elements of exercise, drugs prescribed and proper nutrition. Next week I will discuss some of the important foods that you should be eating that are packed with bone strengthening nutrients.
There are several risk factors for osteoporosis. Age, Gender, body type, ancestry, race, activity level, alcohol, tobacco, diet and hormones can all play a part in increasing your risk. Fortunately some of these risk factors are in your control. Lets cover the ones that are not first:
- Age: Bone becomes less sturdy with age.
- Gender: Women lose bone earlier than men.
- Body Type: Small frames lose bone quicker & thin people lose bone faster.
- Ancestry: Hereditary
- Race: Caucasians are more prone to osteoporosis
- Hormones: Estrogen prevents bone loss. Falling estrogen levels promote rapid bone loss. Menopausal women can lose 5-7% of bone mas per year for 3-5 years. After that its about 1-3% per year.
Now for the good news - the risk factors that you can control:
- Activity level: Lack of weight bearing stress leads to weak bone, so start doing weight bearing exercises to stimulate bone formation. Make sure your exercises target all the areas of your body in a balanced and safe way. Having a fitness trainer can help you set up a program that does this.
- Alcohol & Tobacco: Both promote bone loss.
- Diet: Eating a balanced diet helps ensure you have the right vitamins and minerals to prevent bone loss. For help with this you can find the Food Pyramid Guidelines link on my website: tammarafitness.com
It is important to do your best with the factors in your control to counteract the factors that are not in your control. As always consult your doctor before starting any exercise or diet program to be sure it is right for you.
Osteoporosis is a great subject to become educated about. More than 25 million Americans have it and it is one of the most preventable disease there is! There are so many things in life that seem out of our control, so I love learning about the things that I can control, especially in regards to my health. Osteoporosis is a progressive decrease in bone mass and density, causing weakness in the bone. Weak bones are prone to fractures. Many older adults fracture their hips and end up in a nursing home and many of them never return to a normal life. You are never too young or too old to start fighting against this disease. The best treatment plan involves a combination of the correct nutrition, minerals, vitamins and exercise. During the month of January I will be exploring each of these areas in an effort to help navigate the journey to fight this very preventable disease. Stay healthy!
I love a fresh start! Good bye to the old and hello to the new! Let's make 2011 the best year ever. No matter what circumstances bring us, we can push forward in the right direction. Rather it be a fitness goal, a diet goal or just a state-of-mind goal, every day is an opportunity to take a step towards a better you. Even if it's the tiniest little step....celebrate it. Here's to awesome fitness, a healthful diet and a centered state-of-mind! Check back often for helpful fitness tips for loosing weight, strengthening muscles & bones, and much more.
Hope everyone had a lovely Christmas! I don't know about you, but I am exhausted from all the festivities and I am very ready to start eating less sweets and get back to eating more veggies and lean meats. I am also looking forward to some sunny days, so that I can get back to hiking and cycling. I am going to be planning several beginner cycling events as soon as the weather permits. If you would be interested in joining a couple of experienced riders to help you get started riding, please contact me and let me know by leaving a message on my website... www.tammarafitness.com. The new year is a great time to start a new fitness activity that is fun and burns a ton of of calories to help you achieve your fitness goals.