From the Desk of John Hall Studios
Tired of gaining weight? Of course you are – none
of us enjoy it when the number on our scale begins to climb. So why are you
gaining that extra weight now?
That is a valid and frustrating question. And the
answer is often found in recent changes in your life.
According to Edward Abramson, Ph.D. the author of
Emotional Eating, “Any change in your life circumstances can produce changes in
eating and exercise, which leads to weight gain.”
Let’s dive into the major changes in your life
that have caused that annoying weight gain…
Life’s Fat Traps: We
all gain weight for different reasons. You often hear about one-size-fits-all
weight loss solutions that take little or no consideration of how the extra
weight piled up in the first place. To experience true weight loss it is
important to understand why you gained it in the first place.
Think back to the time in your life when your
weight was just right. Were you in your teens? Your twenties? Or maybe your
thirties? Picture yourself as you were at your ideal weight. Now when did
things change? Was it a gradual addition of pounds that accumulated over a span
of multiple years? Or did you gain it all at once?
Check out the following weight gain triggers and
determine which one is responsible for your plight.
College: The college years are some
of the easiest for gaining weight. In fact, a recent study by Cornell
University found that on average, college freshman gain about 0.5 pounds a week
- almost 11 times more than the average weight gain among 17-and 18-year olds
and almost 20 times more than the average weight gain among American adults.
Marriage: There’s nothing like holy
matrimony to encourage a barrage of calories to overtake your diet. Late night
comfort snacks are always more enjoyable when you have someone to share them
with—and who better than the person who pledged to stick by your side through
sickness and health?
Pregnancy: Talk about a great time
to gain weight! And we’re not just talking about women here—most men admit that
they gained ‘sympathy’ pounds right along with their wife. Hormonal changes
along with strong encouragement from everyone you know to indulge in anything
their heart desires leave most pregnant women with a feeling of entitlement
when it comes to food.
Career: Though you may not realize
it, your career choice plays a major hand in your weight. Those who go from an
active lifestyle to spending 8 hours a day behind a desk and another 2 hours
commuting almost universally gain weight. Conversely, people who spend their 8
hours in constant motion find weight loss a natural byproduct of the job.
New Habits: Close your eyes and
go back to the fat trap that triggered your weight gain. What changed in your
lifestyle? To help sort things out, I’ve broken things down into two specific
behavioral categories.
Eating Habits: Did your eating
pattern change at this time in your life? If your weight gain occurred in
college then maybe you went from eating 3 square meals to an all-you-can-eat
buffet style cafeteria. Or if marriage was your weight gain trigger, then maybe
you went from eating small meals to fattening comfort food. Pregnancy brings on
the perfect environment for a change in eating habits. You go from eating
normally, to eating ‘for two’, to munching on your baby’s snacks right along
with him! Your job can also dictate your eating schedule. Long hours and early
meetings may cause you to grab a donut or chips from the vending machine.
Activity Level: The second category
that leads to weight gain is your activity level. Simply put, what kind of
exercise were you doing before your life changing event and how does it compare
to your current exercise regime? Chances are good that you were doing more
exercise before your weight gain began—which means that you are doing less
exercise today! Go ahead, think back to the exercises or physical activities that
you used to do and compare them to your schedule today.
Your Transformation: You’ve
figured out which fat trap in your life led to weight gain, and then narrowed
down the exact behaviors that changed as a result, so this naturally leads us
to a solution.
It’s time to make a change.
Call or email today to get started on a fitness
program that will make you immune to all of life’s fat traps.
Once you start working with us, those numbers on
your scale will quickly change direction. Let’s do this!
Best Ab Exercises
Just because those crunches won’t reduce your
body fat, that doesn’t mean you shouldn’t strengthen your abdominal muscles.
Regular ab exercises are an essential part of your strength and conditioning –
necessary in order to get that fit physique you want.
Plank: Lie face down on mat resting
on the forearms, palms flat on the floor. Push off the floor, raising up onto
toes and resting on the elbows. Keep your back flat, in a straight line from
head to heels. Tilt your pelvis and contract your abdominals to prevent your
rear end from sticking up in the air or sagging in the middle. Hold for 30 to
60 seconds, lower and repeat for 3-5 reps.
Knee Tucks: Start on your back,
bend your knees into your chest, point your toes together, and open knees out
to the sides, keeping toes touching. Extend both arms overhead on either side
of your ears, palms facing up. Lift your hips off the floor and bring your
knees up towards your armpits. Slowly lower your hips back down to start
position. Repeat for 12-15 reps.
One-Arm Full Sit Ups:
Start lying on your back with your right knee bent, foot flat on the floor, and
left leg extended straight out on the floor. Extend your right arm to the
ceiling and reach your left arm towards your left foot. Sit all the way up,
rolling through your back, keeping your right foot on the floor, and your right
arm up over your shoulder and your left arm reaching in front of you all the
way up. Slowly roll back down to the floor. That’s one rep. Repeat 15 times on
one side, 15 times on the other. For an extra challenge hold a dumbbell in your
extended arm.
Clean Burrito
Here’s a healthy burrito recipe to sink your
teeth into. Whole grains, lean protein and crunchy veggies make this a recipe
that you’ll come back to time and again. Serve with a side of your favorite
salsa. Servings: 1
Here’s what you need…
•
1 sprouted grain, flourless tortilla
•
1 Tablespoon hummus
•
1/3 cup cooked brown rice
•
¼ cup cooked black beans
•
½ cup cooked chicken, chopped
•
2 Tablespoons fresh corn kernels
•
2 Tablespoons chopped cucumber
•
¼ cup shredded arugula
•
3 cherry tomatoes, chopped
1
Warm the tortilla in a dry skillet. Spread the
hummus evenly over the tortilla.
2
Top the tortilla with rice, beans, chicken and veggies.
3
Fold the two sides of the tortilla in over the
filling, then flip up the bottom edge and roll tightly.
Nutritional Analysis: One
serving equals: 380 calories, 7.8g fat, 45g carbohydrate, 7g fiber, and 31g
protein.
Call today for a consultation and assessment!
Phone: 219-548-3480
