Merritt Clubs Blog

Topics: recipes to get more vegetables, Healthy Recipes, Personal Training, health fitness tips, Merritt blog, Weight Loss, healthy lifestyle, Fitness Tips, best way to lose weight, recipes for healthy snacks, Broccoli, Personal trainer, Baltimore fitness, diet lifestyle change, healthy weight loss, healthy diets

Pictured: Trainer, Karen Martinez with A.L.I.V.E. participants.

Topics: health fitness tips, Merritt blog, fitness program, merritt alive, reverse disease, A.L.I.V.E., how to get healthy, aggressive lifestyle intervention, new exercise, healthy diets

There are plenty of personal trainers out there willing to take your money and give you a workout. The question is - how do you know which traineris right for you?

Ask some key questions of yourself before approaching a trainer:

1. What is my goal (Weight loss? Overall toning? Better cardio health?)

2. How much time can I commit? (Most trainers will want to meet at least twice a week when beginning with a new client.)

3. Am I willing to change my diet? (Many trainers will ask to see a food log.)

4. By what date do I hope to meet my goal? (Be realistic - trainers are not magicians. If you are not sure what a realistic target is, most trainers are equipped to help with that.)

Then, with those answers in hand, ask some key questions of potential trainers:

1. What certifications do you hold? (There are many certifying bodies. Your goal here is to ensure that your trainer has attained the education necessary to ensure your safety.)

2. What is your training style? (Functional or real life training? Agility for athletes? Helping clients lose weight? You might also ask if the trainer has any prior clients you can speak to. Some carry a portfolio of before and after pictures, which are helpful if your goal is to lose weight or change your appearance.)

3. Do you carry insurance? (Trainers usually carry liability insurance. Some may be covered by their workplace.) By matching your desires to a trainer's style and abilities, you have the best shot of finding a training professional who can help you achieve your goals. Don't forget that you're in charge of the trainer/client relationship. Ask questions that ensure you are getting what you need and want from personal training.

Contact us for more information!

Topics: Personal Training, Merritt blog, best trainers, health clubs, workout routine to lose weight, Fitness Tips, how to get healthy, fitness goals, best workout plans, best workouts, pt in baltimore, healthy diets

photo credit: xsomnis (flickr.com)

Topics: food and diabetes, health fitness tips, Fitness Tips, exercise and health, obesity and health, Awareness and Support, diet lifestyle change, nutrition, healthy diets

Tiera's Journey

Background

Weight loss has always been a struggle for me. I have dieted on and off with short-term success, then I would gain it all back. September 1, 2010 was the day this journey truly began. The decision to commit to losing weight was due to my health insurance provider’s requirement to undergo 6 months of supervised weight loss. I was planning to have bariatric surgery. After my initial consultation with the potential surgeon in August 2010, it was an awakening to see my weight was almost 365 pounds! Within the first three months, I had lost over 30 pounds. Over time, I started to find it frustrating and costly to meet with my doctor monthly for a weigh-in. By November, I realized I could do this on my own and let go of the “crutch” of weight loss surgery. I also had firsthand knowledge from a friend that gastric bypass surgery would not offer me a long-term solution. The short and long-term side effects of obesity were evident in my family: diabetes, heart disease, asthma, and cancer. My motivation could not be greater. Big family meals were a constant in my home and there was no accountability. I suffered with depression, social woes, and other issues due to my weight. Food was my comfort and I often used my personality to convince myself I was happy. I realize today that I was NOT!

Breakthrough & Success

Today, I am 128 pounds lighter! I am still working towards my goal of losing another 75 lbs by Spring 2013. My goal weight is 160 lbs.

The Place

I have been an ongoing member of Merritt Security since October 2009, but had previously been sporadically dropping in at various Merritt Cub locations since 2007. Merritt Security is somewhat of a second home where I work out at least five days a week alternating between cardio and strength training. I am now trying new things to keep my routine fun and interesting. I finally had my first Spinning Classes with Sharon and Cheryl, respectively, and for me that was a major victory! My favorite classes are Zumba, Spin, and Absolutions. Out of all the Merritt clubs I have attended, I feel most at home at Security.

Diet

My daily calorie intake is about 1600 calories that I monitor with an online application called MyFitnessPal and I burn an average of 500-1200 calories a session with exercise. I cut out sugary beverages and I drink mostly water.

Looking Ahead

I am motivated, focused, and working on continued success. I still struggle with issues of daily living and have good days and bad but I remain positive. I credit my strength to Yahueh throughout this journey and my prayers and faith have gotten me through the challenges, pains, and struggles. My words of advice to others like me are that you have to prepare yourself in order to take that first step. You MUST be ready! I have kept Yahueh in the midst of this journey. I take life one day at a time. This experience has taught me patience and self-appreciation.

Celebrate

The Merritt Family celebrates the success of Tiera’s weight loss as we continue to encourage her in her journey. May she be an inspiration for others who are facing the same challenges, and her story will be your story.

Tiera, Merritt Athletic Clubs member since 2009

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Topics: lose weight fat, help with weight loss, weight loss struggles, weight loss plan, weight loss and exercise, weight lose plans, best way to lose weight, weight lose plan, how to lose weight, weight loss healthy, quick ways to lose weight, Member Success Stories, healthy diets

Buenos Dias!

Topics: Personal Training, health fitness tips, health and exercise, loss weight exercises, synergy, sports and health fitness, Fitness Tips, body fat ratio, weight loss healthy, optimum health, synergy fitness, sports nutrition, meaning of synergy, healthy diets

In the world of “Eat This Not That” you may wonder why certain foods are less than healthy and can derail your efforts towards fat loss and better health. Often it’s not the food itself but rather the chemicals that are added to preserve the food or to make it taste better. One such ingredient is hydrogenated and partially hydrogenated fat. Some common foods that often contain these types of fats include: margarine, most spreads, many cookies, crackers, ice cream, convenience foods, snack foods, and some breads, etc. Increased consumption of hydrogenated and partially hydrogenated fats can lead to the following health issues:

*Hydrogenated and partially hydrogenated fats are difficult to digest and stay in the body for a long time

*Excess weight gain independent of excess calorie consumption

*Chronic inflammatory diseases and pain

*Increased LDL (bad cholesterol), decreased HDL (good cholesterol)

*Increased blood clotting and increased risk of coronary artery disease

*Increased development of autoimmune disease

*Increased risk of cancer

*Accelerated aging (increased skin wrinkling)

*Depressed milk fat production in nursing mothers

As much as possible eat organic, natural whole foods that are not processed. READ THE LABEL! Avoid breaded or deep-fried foods at restaurants and stay away from anything that contains hydrogenated fat, partially hydrogenated fat, or shortening. Arm yourself with knowledge about the foods that you eat and you will be one step closer to success at achieving your goals.

By Karen O'Donnell, Personal Trainer at Towson

Topics: Personal Training, weight loss fat loss, fat loss, healthy snack cravings, obesity and health, healthy snacks, get healthy, nutrition, eat this not that, health issues, healthy diets

Molasses is a sweetener that may actually be good for you. Molasses contains significant amounts of minerals that promote good health. Refined white sugar and corn syrup are stripped of virtually all nutrients except simple carbohydrates, and artificial sweeteners like saccharine or aspartame also do not provide nutrients but have in fact been shown to cause health problems in certain individuals. Molasses is an All Natural and healthier alternative and offers these minerals:

• Iron – an integral part of hemoglobin which transports oxygen from the lungs to all cells of the body.

• Calcium – needed to form and maintain strong bones and teeth especially during early years, and helps prevent bone loss during menopause and as a result of rheumatoid arthritis.

• Copper – needed in a wide range of physiological processes including iron utilization, elimination of free radicals, development of bone and connective tissue.

• Manganese - involved in the synthesis of fatty acids crucial to a healthy nervous system.

• Potassium – plays an important role in muscle and heart contraction, as well as nerve transmission.

• Magnesium – calcium’s major balancing mineral, also necessary for healthy bones.

Topics: Personal Training, health fitness tips, nutrition tips, sweetener alternative, healthy sweetener, baltimore personal training, nutrition, healthy diets

There are plenty of fads, diets, and pre-packaged meal plan options available – yet, obesity is on the rise. Why? Simple. Diets don't work. Fads fade. Meal plan options are temporary and can become expensive over time. Because we make basic nutrition more complicated than it really is, I wanted to provide you with a simple plan.

Topics: health fitness tips, fitness baltimore, nutrition tips, exercise diet, Fitness Tips, healthy foods diet, healthy diets

This soup totally cured a craving for cream of crab soup without using heavy cream. Of course, you can omit cheese and wine to make it even healthier, but there is no living without cheese and wine, am I right? I highly recommend this one.

Topics: Healthy Recipes, crab soup, healthy meals recipes, recipes for healthy snacks, healthy recipe of the week, zucchini, healthy diets