Ab Gimmicks are good for something!

Abs are such a difficult region to sculpt. For that reason Todd will show us how to properly use that infomertial gimmic “The Ab Dolly” This video has been rebroadcast with permission from Todd… 

Childhood Obesity and Heart Disease

The number of overweight children and adolescents has significantly increased during the past decade. There are times during childhood and adolescence where one is more susceptible to weight gain, but these times also offer prevention opportunities for obesity.

Obesity is defined by the Centers for Disease Control (CDC) according to body mass index (BMI). Several health risks arise from a child being overweight, such as type-2 diabetes, sleep apnea, hypertension, and heart disease. Fortunately approaches to counter childhood obesity have been clinically recognized, including behavioral, pharmacological, and surgical.

The prospect of morbid short- and long-term outcomes make childhood obesity a major public concern. The increase of adult obesity has been correlated to the increase of childhood obesity. Other countries such as Australia, Canada, the United Kingdom, China, Germany, and France have reported increases of childhood obesity as well. Parents who are suspect a problem can check by having a doctor or pediatrician measure the child’s height and weight to see if they are in a healthy range.

As instances of childhood obesity increase, there is alarming evidence that these children will be predisposed to heart disease later in life. The American heart Association (AHA) has issued statements on the importance of preventing obesity for this reason. The AHA has also urged physicians to be proactive in identifying the development of obesity and health conditions such as type-2 diabetes and glucose intolerance.

Today’s fast-paced, sedentary, fast food lifestyles entice children to build their lives around a steady diet of fatty and fried meals, much of which can be blamed for obesity. The onslaught of obesity places children at risk for high blood pressure, high cholesterol, resistance to insulin, and a heightened risk for heart disease. Research has also proven obesity in adults leads to hardening of the arteries, heart disease, strokes, angina, and heart attacks.

Despite this, relatively little is truly known about the importance of these adult issues in childhood. Atherosclerosis (hardening of the arteries) begins in childhood and progresses throughout one’s life. But there has been very little research or interest in childhood heart disease, so unfortunately there is correspondingly little information available for parents.

Research for the treatment of obesity has been relatively limited, especially when compared to the epidemic rise in weight gain. So the most important prevention that a parent can make is to introduce healthy eating habits to their children and avoid overfeeding infants. Children should not be given food as a reward or incentive because they learn to use it as a stress reliever. On the other hand, children ought not be deprived of food they need since they could wind up adopting negative feelings about the experience and later develop an eating disorder.

Training on the basic food groups and proper servings will benefit children as well. For instance, snacks that include healthy foods, such as fruits, vegetables, and grains should be high priorities. And proper diet ought to be paired with exercise that gets the entire body involved. Good options would be biking, swimming, and walking.

Obesity treatment programs that prove to be successful include:

* Treatment before adolescence

* Willingness on the part of both the children and the rest of the family to participate

* Education of families about the complications of obesity

Involving the entire family in healthy eating habits is a great way to help one’s child not feel awkward. For example, healthy eating can be encouraged by providing more vegetables and fruits, and conversely reducing the number of sodas and high fat, high calorie junk foods.

www.kristy-leewilson.com

Staying Motivated When it Comes to Weight Loss

It is not difficult for most people to stick to a workout program for the first month or so. It’s fun and the gym is full of electric energy. You can’t help but go and be a part of it. Slowly though, your momentum begins to slow and you start seeing the inside of the gym, or the track at the high school, less and less.

What can you do? We all have our off days. Work drives us crazy, the kids are screaming, and on top of that we burned dinner. Okay so all of these things don’t happen at the same time, but they could. The last thing on your mind would be driving to the gym or throwing a workout tape in the VCR.

The problem with exercise is that when you miss one day it is easier to miss the second, and then the third day, and so on. Even when you enjoy it, other factors come into play. Family, work, stress, and things outside our control can all derail us at some time or another.

On the other side of the coin, you workout each day and watch what you eat. When you step on the scale after all that hard work and it hasn’t budged, that is not encouraging. It is a blow to the stomach and can send some people for the ice cream in the fridge to sooth their heartbreak.

I know many people, especially women, who ban themselves from using the scale. You can stand on it to find out your starting weight, but then use your clothes and how you feel physically as a guide for gauging how well you are doing with your weight loss program. This can make a huge difference to your self-esteem and will help keep you going. 

Stay motivated by remembering why you decided it was time to lose weight in the first place. Losing weight can be the difference between living a healthy life and being on medication for conditions that are a result of obesity for the rest of your life. Knowing that you may not be alive to see your kids grow up, or grow old with your spouse can be a major motivation.

It is not the one cupcake or the one time you eat too much pizza. We all have times when we eat what we want as a way to kick back. It is falling back into our old bad habits that are the problem for most of us.

Another way to stay motivated is by changing your thinking. When you are stressed, exercise relieves stress. You don’t have to go to the gym. You can work in the garden. Ripping out weeds is a good workout and a way to beat the stress in your life. Imagine each weed is a problem you are gaining control over and pull baby pull.

Whatever it is that matters most to you, remind yourself of that fact when you feel like giving up. Post it on the wall in big neon letters if you have to, just don’t throw away the progress you’ve made. Remember Rome wasn’t built in a day and you’re weight won’t all come off that fast either. 

Get Fit and Stay Fit!

Kristy Lee Wilson

www.kristy-leewilson.com

The 5 Most Outrageous Weight Loss Myths

These days you can’t go anywhere without hearing about a new weight loss breakthrough. A pill, a cream, or a new fad diet – you name it and it’s going to solve all of your weight loss problems in 30 days or less. Or not. 

The truth is that most of the things you hear about weight loss are hype. Plain and simple. 

Here are the top 5 myths about weight loss: 

Myth #1: You can spot reduce fat from specific areas of your body

This myth is as old as the hills, yet it persists. It must be that the thought of melting fat from any desired part of the body is so appealing, however untrue it may be. 

In reality your body will lose weight wherever it wants to. It’s safe to assume that you’ll lose fat ‘last place on, first place off’. So if you put on weight first in your thighs and then on your waist, then expect it to come off your waist first and then your thighs. 

Myth #2: You have to count calories for weight loss

There are so many fad diets out there that paint the picture that weight loss is a complicated process. You have to eat certain foods at certain times and avoid other foods at all costs. Of course all of these popular diets conflict over which foods you should or shouldn’t eat. 

The truth is that you don’t have to make weight loss such a science. Simply eat healthy fresh foods that haven’t been processed, and eat smaller amounts than you’re eating today. 

No brain science there, just results. 

Myth #3: You will bulk up with resistance training

I can’t tell you how many times I’ve heard women tell me that they won’t do resistance training because they don’t want to bulk up. Each time I have to hide my smile. 

You see, the process of bulking your muscles takes a lot of hard work. You have to consume high amounts of protein and you have to consistently tax your muscles to fatigue. And you have to have the male hormone testosterone coursing through your body. In short, there is no way to accidentally bulk up. 

Myth #4: You can get a six pack from crunches

Just focusing on crunches will not make your midsection chiseled. Hey, ab crunches are great, and you should do them, but don’t rely on them to get into great shape. 

A trim midsection will only come as a result of proper nutrition, effective cardio and consistent resistance training. 

Myth #5: Cardio is the most important exercise for fat loss

Most people think of cardiovascular activities when they think of working out. Going for a run, riding a stationary bike, or taking an aerobics class. Well, times have changed and so should your workout. 

The benefits of resistance training now trump straight cardiovascular training. Resistance training strengthens your heart while toning muscles and increasing bone density. 

Cardio workouts are not completely a thing of the past, they should fit into your overall plan for health and wellness. The benefits of resistance training, especially in fat loss, are astounding. 

Do you have other weight loss beliefs that simply aren’t delivering results? Contact me today at wilsonk92@mac.com and I’ll help you bust the myths, discover the truth, and create a fitness and fat loss program that will give you the body that you deserve.

www.kristy-leewilson.com

Fitness Tip: Train your Mind

Listen to audio books while you exercise – Self-improvement and motivation books are GREAT here. You’ll feel twice as productive, and highly energized, and the time will fly. As you are working out you are not only focused on feeding your body, but your mind. What a great combination to live by.

How to Eat Right for Your Body Type

by John Berardi

Nope, this has nothing to do with your blood type, your eye color, or whether you prefer blondes or brunettes. Instead, this has everything to do with your somatotype. 

The 3 Somatotypes Are Outlined Visually Above

Interestingly, research is now showing that whether you’re an ecto, meso, or endomorph this determines some key hormonal and sympathetic nervous system characteristics. 

And these characteristics can be directly linked to some interesting metabolic differences between people. Specifically:

Ectomorphs – or, those thin individuals characterized by smaller bone structures, and typically thinner limbs – think endurance athlete – tend to be thyroid and SNS dominant with either higher output or higher sensitivity to catecholamines – like epinephrine and norepinephrine. 

Interestingly, this profile is linked to a fast metabolic rate and a higher carbohydrate tolerance.

As a result, ectomorphs do best on higher carb diets with moderate protein intake and lower fat in the diet. A typical ballpark for this type of athlete would be around 55% carbs in the diet, 25% protein, and 20% fat

Mesomorphs – or those individuals characterized by a medium sized bone structure and athletic bodies holding a significant amount of lean mass – think gymnasts – tend to be testosterone and growth hormone dominant.

This profile obviously leads to a propensity for muscle gain and the maintainance of a low body fat.

As a result, mesomorphs typically do best on a mixed diet, consisting of a good balance of carbohydrates, proteins, and fats. Indeed, in this type of individual, a zone-style diet works quite well. And this would consist of about 40% carbohydrate in the diet, 30% protein, and 30% fat.

Endomorphs - or those individuals characterized by a larger bone structure with higher amounts of total body mass and fat mass – think power lifters – tend to be insulin dominant.

This profile leads to a greater propensity to store energy – both in lean as well as fat compartments. It also leads to a lower carbohydrate tolerance.

As a result, endomorphs typically do best on a higher fat and protein intake with carbohydrates being better controlled. A typical ballpark for this type of athlete would be around 25% carbs in the diet, 35% protein, and 40% fat.

In general, nowadays you hear a lot of people talking about how you have experiment until you “find what works for you”. And this is certainly one way to go about doing things. 

However, if you don’t want to waste a lot of time using trial and error, I guarantee that by eating right for your body type you’ll fast track your success.

To learn more about eating for your body type, grab a copy of Precision Nutrition, our comprehensive nutrition program.

Precision Nutrition is the very first thing that each of my coaches, clients, and athletes gets when they want to learn how to eat right and supplement smart.

How to Get Started with Exercise

We all know it’s necessary, but we don’t want to get up early in the morning to do it. What is this “it” I’m talking about? It is exercise and it is essential if you plan to live a long and healthy life. I’m not just saying that either. Ask anyone who has lived to be sixty, seventy, and over who can still move better than some people half their ages. They have used exercise to turn their life around.

Exercise means getting your body moving and burning calories. To lose one pound, it takes a deficit of 3,500 calories. I know what you’re thinking – it might as well be a million calories. But, it is not as hard as you think. Exercise does not have to be organized at a gym for it to be legitimate and to “count.” 

The best thing about exercise is that it is cumulative. This means that if you do ten minutes of walking in the morning, fifteen minutes of walking at lunch, and twenty minutes of walking when you get home, it all adds up to calories burned and pounds lost. The benefit to your muscles and to your heart also increase as you continue to fit exercise in where you can.

So, where do you start? A good place is to get up off the couch. That is the hardest part. Starting is both good and scary. What if you can’t do it? Well, I’m here to tell you that there is an exercise plan for you. The key is to start slowly and work your way up. Unlike a horse race, you don’t have to be fast out of the gate, you just have to make it out of the gate and continue on the track.

Walking is one of the best overall exercises for someone who is new to exercise. You can do it anywhere and it works both your lower and upper body. If you can’t afford a gym membership, walk outdoors. You can walk in your neighborhood or in the park. Walking will condition your heart and lungs for other exercises that you may try.

I personally love spinning (I think I’ve just got my boyfriend hooked on it too) and strength training. They are both challenging, but get a good sweat going. Classes of all kinds are also fun because you are not alone. Others are working hard to make a change as well which can help keep you motivated.

Which brings me to another point. One way to get started on a positive note is to find a friend to help you. Working out with a friend or coworker can keep you from wimping out on those days when you feel like taking a day off. Even if you only have a partner one or two days a week, it can motivate you to work on your own the rest of the week.

Try a variety of exercises. Stick with the one you like and when it becomes too easy, switch to something else. Aim for thirty minutes a day starting out and gradually work your way up to more strenuous and longer workouts. Your heart will thank you.

Get Fit and Stay Fit!

Kristy Lee Wilson

Email: wilsonk92@mac.com or visit www.kristy-leewilson.com

 

Fitness Tip: Use a daily training planner

You have important commitments scheduled into your planner, right? Volunteer work, doctor appointments, children’s activities, etc. Where’s EXERCISE??? It’s as important a commitment (if not more) than your other activities. Quick tip: mark “EXERCISE” in your planner with a bright colored marker, so it stands out as a reminder to get your butt in gear.

Kristy Lee Wilson

www.kristy-leewilson.com

Why is Exercise Important?

No one wants to be unhealthy. Being unhealthy can lead to a wide variety of diseases attacking our bodies. Getting old before your time is the fate of many people who suffer from an unhealthy lifestyle. To regain your health, you need to eat right and exercise your body.

Exercise improves heart and lung function among other things. Do you ever notice those people, and maybe this is you also, who are huffing and puffing after walking a flight of stairs? You would think they had just run five miles the way they are breathing. This is a sure sign that their body is not getting enough oxygen and that their muscles are out of shape.

The body learns to use oxygen more efficiently when we participate in a regular exercise program. By program I mean consistent exercise. It could be walking around the neighborhood, jogging at the school track or working out at the local gym. As long as you do it consistently, your body will begin to use less oxygen to accomplish that exercise. When that happens, it is time to increase the time and intensity of the workout.

It is necessary for the heart to pump blood throughout the body. The heart can do this more efficiently when the body is in shape. Tissues stay oxygenated and hydrated to the point that your skin will glow and your resting heart rate and pulse will be lowered as well.

People have all heard that exercise releases “feel good” hormones and it’s true. Your outlook on situations will change when you have had a good run or walk to clear your head. Just the fact that you have completed the workout will make you feel better about yourself. If you want to keep those good vibrations, you have to continue to exercise.

Obesity is an epidemic among adults and kids in America. Carrying extra weight leads to health problems that can include Type II Diabetes, high blood pressure, stroke, heart disease, and heart attacks. All of these are life-threatening conditions that should be prevented when possible. The buildup of plaque in the arteries of the body can cause a heart attack or stroke to occur. At age thirty-five or forty, you don’t want to be worried about having a heart attack. If you are morbidly obese, things like a heart attack well before old age can become reality. Taking preventative measures, such as exercising, will help to lessen your risk of facing serious health conditions like those mentioned above.

Exercise is a way to burn off extra calories and lose weight. Combined with healthy eating, exercise helps the body return to its normal functioning state. This is important as we age. Our bones get weaker and more brittle. Our muscles begin to waste away to the tune of a pound a year after age forty. Regular exercise helps strengthen the bones and builds up strong lean muscle therefore prolonging the aging process.

This is the only body we’ll get. Treat it to the best. Exercise three or more times a week for improved health and a longer, happier life.

For more information, or help getting started on a fitness program, please contact me at wilsonk92@mac.com

 

Kristy Lee Wilson

www.kristy-leewilson.com

Fitness Tip: Emotion Creates Motion

Can you remember a time when you felt completely discouraged with your body? It’s easy to beat yourself up when the body that you have is miles from the one you want. When negative emotions flood over you resist the urge to get down on yourself, rather turn the tides in your favor. You may have heard the expression ‘emotion creates motion’. This is a very powerful tool. Channel your dissatisfaction with your body into ‘motion’. Take control of your body and put a plan into action.