Storm Fitness Newsletter – Childhood Obesity – April 2009
A health and fitness newsletter on how to stay looking and feeling your best at any age
Greetings Clients and Friends;
I have some exciting news to share….for those of you that don’t already know, on January 2nd my husband and I welcomed the newest addition to our family – a baby boy named Sawyer. It was a great way to start the new year and I have been enjoying motherhood and getting to know my new little guy. I am happy to be back at work full time again…I really missed training all my awesome clients and have been enjoying giving them some effective and fun workouts once again!
I hope you all are looking forward to some much deserved warm spring weather. Now is the time to get outside, sign up for some running or biking races and make the most of this time. Consistency with your workouts will get you EVERYWHERE in life, health and happiness!
The Newest Little Member of the Storm Fitness Family
Sawyer Storm 01/02/2009
visit www.sawyerstorm.com for pictures!
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team
Storm Fitness, LLC
Storm Fitness THANKS YOU!
We got slammed at the start of the 2009 Year and Storm Fitness is happy to report that our business is booming! Yes, a silver lining where there seems to be so much sad news as of late. We even had to turn some folks away when our evening time slots become filled, something we never like to do.
We want to thank all of our new clients that called us this year to begin changing their lives – we are thrilled to have you with us and get so much joy in seeing and hearing about your recent results.
To our long term clients who have been with us for years – our deepest thank you for your loyal support and friendship. Even when times have gotten tough you have recognized how important your health and fitness is and that makes us BEYOND proud. We have obviously done a good job of helping reprioritize your life to put yourself first when it comes to your health and wellness and nothing could make us happier. You are Family to us!
Burn Fat 24/7
Metabolism slows by about 3% per decade and much of the slowdown can be halted by building muscle and eating enough protein, aim for 1 gram of protein per pound of lean body mass. About 25% of your calories should be from low-fat protein and make sure to pack your diet with lots of veggies, fruits and complex carbs. In addition, follow the round the clock chart below to keep your metabolism stoked 24/7!
6:45 AM: Supplement – when your body does not get what it needs from your diet with a multivitamin, fish oil, or vitamin D, always choose quality supplements.
7:00 AM: Protein – Jump start your metabolism by “breaking the fast” and add protein since it requires your body to work harder to digest it.
9:00 AM: Drink Green – Green Tea has been shown to help people burn 80 more calories a day – aim for 3 cups a day.
10:00 AM: Snack – Eating every 3-4 hours revs the metabolism. Combine protein with fiber.
12:00 PM: Strength – Metabolism slows down with age and 80% of that is related to muscle loss. Perform a 30 minute strength circuit during your lunch hour and you will keep your metabolism going strong for up to 14 hours post workout.
3:45 PM: Snack Repeat – Protein rich choices like yogurt and nuts.
5:30 PM: Interval Train – Alternate between hard and easy intervals on a cardio machine or outdoors and you’ll burn 10% more calories up to 24 hours after exercising.
7:00 PM: Spice Dinner – Not only are spices excellent for your health and make your food taste good but they will also slightly raise your metabolism – try cumin, cayenne and cumin to name a few.
7:30 PM: Kitchen Closed – Stop eating 2-3 hours before bedtime. Metabolism slows at night and this also gives your system time to digest.
9:45 PM: Stress Free – Stress is bad for your heart as well as your waistline. Stress releases cortisol which can make you gain weight. Do some stretches and practice deep breathing.
10:00 PM: Sound Sleep – Lack of sleep has been linked to weight gain so aim for 7-8 hours each night and wake-up recharged and ready to burn more fat in the AM!
Parents, Lets Combat Childhood Obesity!
Sadly, it is no surprise that childhood and adolescent obesity is on its way to becoming an epidemic. It is also likely that we will be the first generation to live longer than our children. The main source of the obesity epidemic is the unhealthy lifestyle our kids are leading with lack of exercise and processed foods. Somewhere along the way the message of energy in must equal energy out was lost and our children are paying the price. Back in the day our parents didn’t have to talk to us so much about food or exercise because portions were smaller and movement throughout the day occurred more due to less technology and less TV time.
The world is not that simple anymore and if we don’t begin educating our children about the importance of eating healthy and getting an appropriate amount of exercise we are likely to see even bigger problems down the road. Obesity can lead to chronic diseases such as heart problems, diabetes and cancer. The incidence of Type 2 diabetes in children has grown ten fold over recent decades where one third of toddlers are expected to be affected by this condition at some point in their lives and 33-50% of obese adolescents have been identified as having metabolic syndrome.
Parents, it is up to us to get involved early and begin talking to our kids about the importance of a healthy and fit lifestyle. It is even more important to begin leading by example. We can’t expect our children to make positive healthy changes if we don’t provide them with an environment to do so. The 1st step is to begin making healthy changes in your own life and if you don’t know how then make sure to seek help from a professional who can guide you. The 2nd step is to begin talking to them, rewarding them and educating them about health fitness. The 3rd step is to help them make it possible by setting them up for success. It could be something as simple as an evening walk with the family or homemade healthy lunches that you make together.
Small positive changes and open communication about healthy living will end up with big payoffs in the end. Once your child goes off to college you won’t be able to have such an impact anymore so begin as soon as you can. If you have a child going off to college in the near future then do everything you can right now to arm them with health and fitness information before they leave and get them set up on a fitness and nutrition program. If you have young children let them join in while you exercise. There are lots of creative ways to make exercise fun for kids and adults. As parents we really have to make that extra effort and lead by example to make sure that our children will have many healthy years ahead of them!
Health and Fitness Q&A
Q: Are the circuit machines or free weights more effective? – Dave, Reston Resident
A: Simple free weights (dumbbells and cable machines) are significantly more effective than the typical circuit machines. Free weights require your muscles to control all planes of motion. Think of a chest press machine. You adjust the seat, plop down, grab the handles and push. The path of travel is predetermined regardless of your size, strength and imbalances. By using a bench and dumbbells, you are responsible for not only pushing the weights away from the chest (vertical), but also the rotation and horizontal planes as well. In addition, free weights move independently, which places equal resistance on both sides of the body. Weight machines could allow a stronger side of the body to carry more of the load, which does nothing to correct a strength imbalance. Free weights do require a greater knowledge of biomechanics, but the results are well worth it.
Don’t Forget Your Road Map
We all need direction when exploring unchartered territory to make sure we stay the course. Your personal road map for remaining on track is your FOOD LOG. Keeping a daily record of your food intake not only ensures accountability, but it also serves as a map of your patterns and habits.
As a personal trainer and nutritionist, having this road map serves as a major tool for helping my clients learn cause and effect. For example, if someone tells me they are craving sugar late at night, I would analyze their road map to look for clues as to why. First, I would evaluate breakfast and be certain they were eating it! Then, I would make sure they had the recommended amount of protein and carbohydrate at each meal or snack. Having too little or too much carbohydrate or protein may trigger sugar cravings and hunger. Next, I would explore meal timing. Going longer than 3-4 hours between meals will make the body crave “quick energy”. Lastly, I would look to see if they had eaten too many carbohydrates or salt in the evening, as these factors may trigger a sugar craving as well.
So, if you have decided to make a change to your nutrition habits the first step is starting a food log. In fact, if you end up needing assistance with a meal plan (and most people do at some point), this is the first thing a reputable nutritionist should ask you for. We can’t get anywhere if we don’t know what your daily food intake is like. If it’s accurate and truthful that food log can help us help you change your LIFE to a long and healthy one!
“Too often, people focus only on results. But getting results without learning something or without having fun are incomplete. So is having fun without getting the results, or having fun without learning something new to help and empower you in the future. Accomplishment is all three: the result, personal growth and having fun.”
~Peter L. Hirsch~
We hope you enjoyed this edition of the Storm Fitness Newsletter. Thank you again for coming along for the journey with us and we wish you a wonderful Spring Season with all of your health and fitness goals! Again, if you need anything at all we are always here to answer any questions you have.
Yours in Health and Fitness,
Jessica Storm & the Storm Fitness Team