Nowadays, it seems to have become hard to lead a healthy lifestyle because you get a lot of conflicting information from different sources. Egg yolks are constantly going in and out of fashion. Some health gurus recommend high protein diets while others encourage you to go for diets high in fat (Atkins). Even when it comes to exercise, there’s usually some new fad you keep hearing about, from Zumba classes to kettle bells. So how do you weed through all this information and keep the stuff that you need? Consider the following tips:
Oct 15, 2015
Oct 15, 2015
It can be intimidating to work out in a fitness gym. First of all, you probably notice all of the really fit people, especially if you have some weight to lose. Then, there are the complicated machines staring at you. Also, if you decide to try some of the classes, you might be intimidated by all of the people who seem to know exactly what to do. Especially if you have not worked out in a while, you might be a little worried about stepping into a gym.
A couple months of holiday weight gain can set back your metabolic weight loss for the rest of your life. That’s because most people never shed those extra pounds, and so they build up year after year. Eating mindfully will help you to have your cake and lose weight too. These are a few techniques to take with you to Grandma’s house or the office Christmas party.
Slow down: Sit down to eat. Put your fork down in between bites. Chew each mouthful. Give your brain time to let you know that you feel full.
Control portions: Forget about forbidden foods. Sample a little bit of all your favorites. People often underestimate how much they really eat. Learn to eyeball what an ounce of hard cheese looks like. It’s the size of about 4 dice or a 1 inch cube.
Enjoy the view: Did you ever feel like something looks too good to eat? There are no calories in feasting your eyes on a beautifully decorated cake. Focus on presentation whether you’re serving vegetables or cookies.
Plan ahead: Even soggy crackers are hard to resist on an empty stomach. Don’t get caught hungry. Bring along carrot sticks and yogurt drinks on shopping expeditions. Sip a bowl of soup a half hour before cocktail parties.
Tighten your belt: Form fitting clothes will make you more conscious of every bite. Trade in loose dresses and elastic waists for a sleeker look.
Don’t eat alone: Do you overindulge when you’re by yourself? Keep plenty of witnesses around.
Work on yourself talk: Drown out the sound of those chocolate truffles calling to you. Tell yourself how much you want to stay healthy or wear a smaller dress size.
Don’t wait for New Year’s to contact us. Fight holiday weight gain by visiting a gym now. Have fun taking a break from shopping and party planning. Exercising will help you to burn more calories and resist temptation.
Nov 5, 2014
Topics: biggest loser club, Personal Training, Merritt blog, Weight Loss, healthly eating, Fitness Tips, healthier lifestyle choices, Baltimore fitness, eating habits, nutrition, cheat meals, best gym, fit tips
How A Thyroid Disorder Couldn’t Stop Kate from Losing Weight and Being in the Best Shape of Her Life
Jul 23, 2013
Topics: quick weight loss, Personal Training, best ways to lose weight, trx results, Merritt blog, Weight Loss, meritt clubs, Kate Erdesky, lose belly fat, Fitness Tips, how to build confidence, Awareness and Support, stronger core, best shape, healthy diet, Member Success Stories, nutrition, best gyms, weight loss diet, fit tips
Many people interested in fitness and nutrition have heard the term “intermittent fasting”. Maybe you are wondering what the buzz is all about and whether it can be a part of a healthy lifestyle?
In simple terms, intermittent fasting means going without food for a certain period of time. There are different types of intermittent fasting, including:
- All-day fasting- Usually this means eating an evening meal, and then going without food until the following evening, or approximately 24 hours.
- Alternating days of fasting- This involves fasting on one day and then eating normally the following day.
- Partial-day fasting- This allows for a specific window of time for eating, and then fasting the remainder of the day. Someone might eat during a 6-8 hours period of time, and then fast for the other 16 to 18 hours in the day.
The human body requires energy to digest or absorb the nutrients in food. Once a meal has been digested and all the nutrients absorbed, the body enters a fasted state, and begins generating energy from stored fat and protein.
An intermittent fast might have some beneficial effects on metabolism, and could help control weight and manage blood glucose levels. Clinical studies have shown that lowering food intake could actually slow the aging process by controlling potentially harmful free-radicals that are produced in metabolizing nutrients in food.
A calorie-restricted diet that has 60-80% of the normal intake of food can result in an unhealthy obsession with food. Studies done at the University of Minnesota during the 1940s showed that men who consumed 40% of their normal intake of food developed unhealthy eating patterns such as bingeing.
Most people find intermittent fasting for certain periods of time or on alternating days easier to follow than a strict calorie-restricted diet all the time. It might be worth experimenting with intermittent fasting to see if it helps you reach your health and fitness goals.
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The top reason for not exercising is not having enough time in the day and a misconception that contributes to that excuse is you have to spend a long time at the gym in order to see results. But you can spend as little as 30 minutes in the fitness club on a consistent basis and stay healthy. But in order to do that you have to maximize how you use your time in the fitness center. Here are five tips to ensure you get the most out of each exercise session.
Topics: Merritt Athletics, Personal Training, best fitness centers, Merritt blog, Fitness Tips, best health clubs, gyms, Baltimore fitness, healthy tips, nutrition, gyms in baltimore, group fitness, best gyms, fit tips
You worked out at the gym a few days ago and went all-out with extra reps or achieved a personal best in the amount of weight for that bench press. Felt great, didn’t it? But you woke up the next day very sore and those muscles are tender to the touch. How to speed up the recovery process and get back to normal again? Here at Merritt Athletic Clubs, you can exercise your options and find the solution to muscle soreness.
Topics: Merritt Athletics, how to reduce muscle soreness, Personal Training, health, better health, Merritt blog, health clubs, Fitness Tips, fitness, Baltimore fitness, best fitness tips, group fitness, muscles, best gym, fit tips
Jun 20, 2013
Joining a fitness club is a big financial commitment and so finding the right facility that you will enjoy going to is critical to making the most out of your monthly dues. Take a tour, ask lots of questions and try out the fitness club first before signing any contract. Here are five things that you should keep in mind while you are searching for your fitness club.
Topics: Merritt Athletics, pool pass, Personal Training, join a gym, best fitness clubs, Merritt blog, baltimore gyms, Fitness Tips, free membership trials, membership special, Baltimore fitness, group fitness, guest pass, merritt clubs, best gyms, fit tips